Legume
Tofu (fried) Nutrition Facts
USDA description: Tofu, fried
Per 100 g, Tofu (fried) provides 270 calories. A typical portion, 1 oz (28 g), has 77 calories, 5.3 g protein, 2.5 g carbs and 5.7 g fat.
- calories
- 270
- protein
- 19 g
- carbs
- 8.9 g
- fat
- 20 g
Per 100 g.
Calories and macros per serving
Serving weights are USDA's own for this record; each value is the per-100 g amount scaled to that weight. % = share of the FDA Daily Value.
| Serving | Calories | Protein | Carbs | Fat | Fiber | Sugars |
|---|---|---|---|---|---|---|
| 100 g | 27014% | 19 g38% | 8.9 g3% | 20 g26% | 3.9 g14% | 2.7 g |
| 1 oz28 g | 774% | 5.3 g11% | 2.5 g1% | 5.7 g7% | 1.1 g4% | 0.8 g |
| 1 piece13 g | 352% | 2.4 g5% | 1.2 g<1% | 2.6 g3% | 0.5 g2% | 0.4 g |
Calories in kcal. n/r = not reported for this food.
How Tofu ranks among legumes
Rank 1 = the most of that nutrient among the legumes on CalorieExplorer. Per 200 kcal shows nutrient density: how much you get for the same calories.
| Nutrient | Per 100 g | Per 200 kcal |
|---|---|---|
| Protein | 19 g#12 of 19 legumes | 14 g#9 of 19 legumes |
| Fiber | 3.9 g#13 of 19 legumes | 2.9 g#10 of 19 legumes |
| Potassium | 146 mg#14 of 19 legumes | 108 mg#17 of 19 legumes |
| Calcium | 372 mg#2 of 19 legumes | 276 mg#5 of 19 legumes |
| Iron | 4.9 mg#5 of 19 legumes | 3.6 mg#8 of 19 legumes |
| Magnesium | 60 mg#9 of 19 legumes | 44 mg#16 of 19 legumes |
| Vitamin A | 1 µg#4 of 16 legumes | 0.74 µg#4 of 16 legumes |
Macronutrient Breakdown
Compared with the median of legumes
Per 100 g; median of the 18 legumes with a value.
- Calories
- Tofu: 270 kcalmedian: 390 kcal
- Protein
- Tofu: 19 gmedian: 23 g
- Carbs
- Tofu: 8.9 gmedian: 17 g
- Fat
- Tofu: 20 gmedian: 15 g
- Fiber
- Tofu: 3.9 gmedian: 6.4 g
Vitamins and minerals
| Nutrient | Per 100 g | %DV | Per 1 oz (28 g) | %DV |
|---|---|---|---|---|
| Saturated fat | 2.9 g | 15% | 0.8 g | 4% |
| Trans fat | 0 g | no DV | 0 g | no DV |
| Cholesterol | 0 mg | 0% | 0 mg | 0% |
| Sodium | 16 mg | 1% | 4.5 mg | <1% |
| Vitamin D | 0 µg | 0% | 0 µg | 0% |
| Calcium | 372 mg | 29% | 105 mg | 8% |
| Iron | 4.9 mg | 27% | 1.4 mg | 8% |
| Potassium | 146 mg | 3% | 41 mg | 1% |
| Vitamin A (RAE) | 1 µg | <1% | 0.28 µg | <1% |
| Vitamin C | 0 mg | 0% | 0 mg | 0% |
| Vitamin E | 0.04 mg | <1% | 0.01 mg | <1% |
| Vitamin K | 7.8 µg | 7% | 2.2 µg | 2% |
| Thiamin (B1) | 0.17 mg | 14% | 0.05 mg | 4% |
| Riboflavin (B2) | 0.05 mg | 4% | 0.01 mg | 1% |
| Niacin (B3) | 0.1 mg | 1% | 0.03 mg | <1% |
| Vitamin B6 | 0.1 mg | 6% | 0.03 mg | 2% |
| Folate (approx.) | 27 µg | 7% | 7.7 µg | 2% |
| Vitamin B12 | 0 µg | 0% | 0 µg | 0% |
| Phosphorus | 287 mg | 23% | 81 mg | 7% |
| Magnesium | 60 mg | 14% | 17 mg | 4% |
| Zinc | 2 mg | 18% | 0.56 mg | 5% |
| Selenium | 29 µg | 52% | 8.1 µg | 15% |
| Copper | 0.4 mg | 44% | 0.11 mg | 13% |
| Manganese | 1.5 mg | 65% | 0.42 mg | 18% |
Source: U.S. Department of Agriculture, FoodData Central, FDC ID 172451 (SR Legacy, April 2018 final release). Values per 100 g as published in that record, imported 2026-03-13; serving weights from the same record, retrieved 2026-10-13.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. Ranks compare the foods of the same category on this site. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.