1 serving (50 grams) contains 120 calories, 10.0 grams of protein, 8.0 grams of fat, and 2.0 grams of carbohydrates.
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Nutrition Information
Calories |
600 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40 g | 51% | |
| Saturated Fat | 5 g | 25% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1000 mg | 43% | |
| Total Carbohydrates | 10 g | 3% | |
| Dietary Fiber | 5 g | 17% | |
| Sugars | 0 g | ||
| protein | 50 g | 100% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 500 mg | 38% | |
| Iron | 7.5 mg | 41% | |
| Potassium | 750 mg | 15% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Tofu puffs
Tofu puffs, also known as fried tofu, are a versatile ingredient in Asian cuisines, particularly Chinese, Japanese, and Southeast Asian dishes. Made by deep-frying tofu cubes, their spongy texture allows them to soak up flavors in soups, stews, and curries. Nutritionally, tofu puffs are rich in plant-based protein, providing around 10-15 grams of protein per 100 grams. They also contain essential minerals like calcium, iron, and magnesium, beneficial for bone health and energy production. However, due to frying, they are higher in fat compared to regular tofu and should be consumed in moderation as part of a balanced diet.
Health Benefits
- Rich source of protein (approximately 10-15 grams per 100 grams) helps support muscle growth and repair.
- Contains calcium (up to 200 mg per 100 grams), promoting healthy bones and teeth.
- Provides iron (around 1-2 mg per 100 grams), essential for oxygen transport in the body.
- Good source of magnesium (about 15-20 mg per 100 grams), which aids muscle and nerve function.
- Contains isoflavones, plant compounds that may support heart and hormonal health.
Dietary Considerations
Selection and Storage
Store tofu puffs in an airtight container in the refrigerator and consume within a few days. For longer storage, freeze them in a sealed bag. Before cooking, rinse lightly to remove excess oil.
Common Questions About Tofu puffs Nutrition
Is tofu puffs high in protein?
Tofu puffs are a good source of plant-based protein, containing around 10-12 grams of protein per 100 grams. This makes them an excellent option for those looking to increase their protein intake, especially in vegan or vegetarian diets.
Can I eat tofu puffs on a low-carb or keto diet?
Tofu puffs are moderately low in carbohydrates, containing about 2-5 grams of carbs per 100 grams, depending on the brand or preparation. While they can fit into a low-carb diet, their carb content may be too high for strict keto diets, so it's best to consume them in moderation and monitor portion sizes.
What are the health benefits or concerns of eating tofu puffs?
Tofu puffs are a great source of protein, iron, and healthy fats, making them beneficial for muscle repair and overall energy. However, they are sometimes deep-fried, which increases their calorie and fat content. Additionally, they may be high in sodium, so it’s important to check nutrition labels and consume them as part of a balanced diet.
What is the recommended portion size for tofu puffs?
A typical serving size of tofu puffs is around 50-100 grams, which provides approximately 120-200 calories. This amount works well in stir-fries or soups; however, if they’re being deep-fried or paired with sauces, be mindful of extra calories and sodium.
How do tofu puffs compare to regular tofu?
Tofu puffs differ from regular tofu as they are pre-fried, giving them a spongy texture that absorbs sauces and flavors better. Despite their convenience, they tend to be higher in fat and calories than regular tofu, making plain tofu a healthier option for those prioritizing lower fat or calorie intake.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
