⏱ 60 min totalBaked Tofu Fries
Per 1 serving · 235 g · 5 ingredients
of a 2,000 cal day
- Protein23g31% of calories
- Carbs4.7g6% of calories
- Fat20g62% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Baked Tofu Fries (235 g) has 268 calories, with 23 g of protein, 4.7 g of carbohydrates and 20 g of fat. Most of its energy comes from fat (62% of calories). It is high in protein (45% DV), pantothenic acid (21% DV) and calcium (40% DV).
High in
20%+ of the daily value
- Protein45%
- Pantothenic acid21%
- Calcium40%
- Iron53%
- Magnesium29%
- Phosphorus44%
Good source of
10–19% of the daily value
- Thiamine10%
- Vitamin B611%
- Folate (B9)10%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Drain water from the tofu and press to remove as much water as possible. Drain further using a tofu press if available, or place the tofu block between two plates, weigh it down with heavy objects like canned beans, and use paper towels to absorb the water. Leave to drain for 30-45 minutes.
- 2
Preheat the oven to 375°F.
- 3
Slice the tofu into thin sticks resembling fries. Use a pastry brush to lightly coat the tofu slices with olive oil, then sprinkle with chili powder and salt and pepper to taste.
- 4
Bake for 30 minutes, rotating the fries halfway through. If needed, broil for 1-2 minutes on each side to achieve desired crispiness.
Vitamins & minerals
Amounts for 1 serving (235 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 5 μg | 1% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 4 μg | 4% |
| Thiamine | 0.1 mg | 10% |
| Riboflavin (B2) | 0.1 mg | 7% |
| Niacin | 1 mg | 4% |
| Vitamin B6 | 0.1 mg | 11% |
| Folate (B9) | 39 μg | 10% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 21% |
| Choline | 0.2 mg | 0% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 400 mg | 40% |
| Iron | 4 mg | 53% |
| Potassium | 307 mg | 7% |
| Magnesium | 121 mg | 29% |
| Phosphorus | 310 mg | 44% |
| Zinc | 3 mg | 23% |
| Copper | 0.4 mg | 50% |
| Manganese | 2 mg | 76% |
| Selenium | 30 μg | 54% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 7 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 49 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 15 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 268 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 51minWalking (3.5 mph)
- 32minCycling (moderate)
- 22minRunning (6 mph)
- 38minSwimming laps
Common questions
How many calories are in Baked Tofu Fries?
One serving of Baked Tofu Fries (1 serving) has 268 calories, which works out to 114 calories per 100 g. That is about 13% of a 2,000-calorie day.
Are Baked Tofu Fries high in protein?
Yes. It has 23 g of protein per serving, and 31% of its calories come from protein (8.4 g of protein per 100 calories).
Are Baked Tofu Fries keto-friendly?
It can fit a ketogenic diet: 4 g of net carbs per serving, with carbs making up 6% of calories.
How much sodium is in Baked Tofu Fries?
105 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Baked Tofu Fries?
1.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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