Fried tofu has 270 kcal and 20.2 g fat per 100 g. The deep-frying absorbs oil, roughly doubling the calories versus raw tofu. Still a solid protein source at 18.8 g per 100 g, but track the oil impact deliberately.
How should I track Tofu, fried?
Tofu, fried is high in calcium. Plant-based foods like Tofu, fried often come with variable water content, so weighing after draining or pressing gives you the most accurate count. Tofu blocks, for example, can vary by 30% in weight depending on how much liquid they hold. A meta-analysis of 43 RCTs (Reid-McCann et al., Nutr Rev 2025) found that soy protein matches dairy protein for muscle outcomes, so the tracking precision matters just as much as with animal sources. Also watch for marinated or flavored versions — sauces add calories that are easy to miss.
