Calories in Tofu, fried
Generic food Cooked Beans and Legumes
Tofu, fried contains 270 kcal per 100 g. A typical serving of 1 piece (13 g) provides about 35 kcal.
Roughly 62% of its calories come from fat, with 26% from protein and 12% from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in legumes and legume products on FoodFactly, where the median is 127 kcal per 100 g across 312 foods.
100 g provides 65% of the Daily Value for manganese, 52% of the Daily Value for selenium and 44% of the Daily Value for copper.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 270 kcal | |
| Total fat ? | 20.2 g | 26% |
| Saturated fat ? | 2.9 g | 15% |
| Trans fat Z | 0 g | |
| Cholesterol ? | 0 mg | 0% |
| Sodium ? | 16 mg | 0.7% |
| Total carbohydrates C | 8.9 g | 3% |
| Dietary fiber ? | 3.9 g | 14% |
| Total sugars I | 2.7 g | |
| Protein ? | 18.8 g | 38% |
| Vitamin A C | 1 µg | 0.1% |
| Vitamin C ? | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E I | 0.04 mg | 0.3% |
| Vitamin K I | 7.8 µg | 7% |
| Thiamin (B1) ? | 0.17 mg | 14% |
| Riboflavin (B2) ? | 0.05 mg | 4% |
| Niacin (B3) ? | 0.1 mg | 0.6% |
| Pantothenic acid (B5) ? | 0.14 mg | 3% |
| Vitamin B6 ? | 0.099 mg | 6% |
| Folate (B9) C | 27 µg | 7% |
| Vitamin B12 ? | 0 µg | 0% |
| Choline I | 106 mg | 19% |
| Calcium ? | 372 mg | 29% |
| Iron ? | 4.9 mg | 27% |
| Magnesium ? | 60 mg | 14% |
| Phosphorus ? | 287 mg | 23% |
| Potassium ? | 146 mg | 3% |
| Zinc ? | 2 mg | 18% |
| Copper ? | 0.4 mg | 44% |
| Manganese ? | 1.5 mg | 65% |
| Selenium I | 28.5 µg | 52% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 26%
- Carbohydrates 12%
- Fat 62%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein18.8 gabove the median for legumes and legume products (median 8.9 g)
- Fiber3.9 gbelow the median for legumes and legume products (median 5.3 g)
- Sugars2.7 gabove the median for legumes and legume products (median 2.2 g)
- Fat20.2 gin the top quarter of legumes and legume products (median 1.4 g)
- Saturated fat2.9 gin the top quarter of legumes and legume products (median 0.21 g)
- Sodium16 mgbelow the median for legumes and legume products (median 41 mg)
- Protein per 100 kcal7 gprotein density, useful for comparing foods with different calorie levels
- Water50.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 4.5 g |
|---|---|
| Polyunsaturated fat ? | 11.4 g |
Amino acids (18)
| Tryptophan ? | 0.27 g |
|---|---|
| Threonine ? | 0.7 g |
| Isoleucine ? | 0.85 g |
| Leucine ? | 1.3 g |
| Lysine ? | 1.1 g |
| Methionine ? | 0.22 g |
| Cystine ? | 0.24 g |
| Phenylalanine ? | 0.84 g |
| Tyrosine ? | 0.58 g |
| Valine ? | 0.87 g |
| Arginine ? | 1.1 g |
| Histidine ? | 0.5 g |
| Alanine ? | 0.7 g |
| Aspartic acid ? | 1.9 g |
| Glutamic acid ? | 3 g |
| Glycine ? | 0.67 g |
| Proline ? | 0.93 g |
| Serine ? | 0.81 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 10 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0 g |
| SFA 14:0 ? | 0.056 g |
| SFA 16:0 ? | 2.1 g |
| SFA 18:0 ? | 0.72 g |
| MUFA 18:1 ? | 4.4 g |
| PUFA 18:3 ? | 1.3 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0.056 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (7)
| Beta-carotene I | 16 µg |
|---|---|
| Lycopene I | 0 µg |
| Lutein + zeaxanthin I | 0 µg |
| Retinol Z | 0 µg |
| Carotene, alpha I | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta I | 0 µg |
Other components (11)
| Water ? | 50.5 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 1.6 g |
| Theobromine Z | 0 mg |
| Energy C | 1,131 kJ |
| Vitamin A, IU C | 27 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 27 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Tofu
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) | 78 | 9 g | 2.9 g | 4.2 g |
| Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) | 61 | 7.2 g | 1.2 g | 3.7 g |
| Tofu, dried-frozen (koyadofu) Dried or dry | 477 | 52.5 g | 10 g | 30.3 g |
| Tofu, firm, raw Raw | 144 | 17.3 g | 2.8 g | 8.7 g |
| Tofu, raw, regular, prepared with calcium sulfate Raw | 76 | 8.1 g | 1.9 g | 4.8 g |
| Tofu, salted and fermented (fuyu) | 116 | 8.9 g | 4.4 g | 8 g |
| Tofu, extra firm, prepared with nigari | 83 | 10 g | 1.2 g | 5.3 g |
| Tofu, hard, prepared with nigari | 145 | 12.7 g | 4.4 g | 10 g |
| Tofu, dried-frozen (koyadofu), prepared with calcium sulfate Dried or dry | 470 | 52.4 g | 8.3 g | 30.3 g |
| Tofu, fried, prepared with calcium sulfate Cooked | 270 | 18.8 g | 8.9 g | 20.2 g |
| Tofu, salted and fermented (fuyu), prepared with calcium sulfate | 116 | 8.2 g | 5.2 g | 8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Soybeans, cooked Cooked | 218 | 16.9 g | 7.8 g | 14.8 g |
| Chicken, meatless, breaded, fried Cooked | 234 | 21.3 g | 8.5 g | 12.8 g |
| Sausage, meatless | 255 | 20.3 g | 8.1 g | 18.2 g |
| Vegetarian fillets | 290 | 23 g | 9 g | 18 g |
| Peanuts, all types, cooked, boiled, with salt Cooked | 318 | 13.5 g | 21.3 g | 22 g |
| Tempeh, cooked Cooked | 195 | 19.9 g | 7.6 g | 11.4 g |
| Frankfurter, meatless | 233 | 19.6 g | 7.7 g | 13.7 g |
| Soybeans, mature cooked, boiled, without salt Cooked | 172 | 18.2 g | 8.4 g | 9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked tofu?
100 g of cooked tofu has 270 kcal. 1 piece (13 g): about 35 kcal. 1 oz (28.4 g): about 77 kcal.
Is cooked tofu high in protein?
Cooked tofu contains 18.8 g of protein per 100 g (38% of the 50 g Daily Value), or 2.4 g in 1 piece (13 g). About 26% of its calories come from protein. Compared with other legumes and legume products, that is above the median (median 8.9 g).
How many carbs are in cooked tofu?
Cooked tofu has 8.9 g of total carbohydrates per 100 g, including 3.9 g of fiber and 2.7 g of sugars.
How much fat is in cooked tofu?
Cooked tofu contains 20.2 g of fat per 100 g, of which 2.9 g is saturated (15% of the Daily Value).
What vitamins and minerals does cooked tofu contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (65% DV), selenium (52% DV), copper (44% DV), calcium (29% DV) and iron (27% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked tofu?
100 g contains 16 mg of sodium, 0.7% of the 2,300 mg Daily Value.
Does tofu have the same nutrition cooked and dried or dry?
No. Per 100 g, tofu, fried has 270 kcal, while tofu, dried-frozen (koyadofu) has 477 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 172451. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.