⏱ 25 min totalCrispy Pan-Fried Tofu
Per 1 serving · 269 g · 6 ingredients
of a 2,000 cal day
- Protein19g17% of calories
- Carbs12g10% of calories
- Fat38g73% of calories
- ✓ Cholesterol free
At a glance
One serving of Crispy Pan-Fried Tofu (269 g) has 443 calories, with 19 g of protein, 12 g of carbohydrates and 38 g of fat. Most of its energy comes from fat (73% of calories). It is high in protein (38% DV), Vitamin E (41% DV) and calcium (46% DV).
High in
20%+ of the daily value
- Protein38%
- Vitamin E41%
- Calcium46%
- Iron50%
- Magnesium22%
- Phosphorus41%
Good source of
10–19% of the daily value
- Thiamine11%
- Riboflavin (B2)10%
- Vitamin B612%
- Folate (B9)11%
- Choline12%
- Zinc18%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
In a medium bowl, combine the cubed tofu with cornstarch, ensuring each piece is evenly dusted.
- 2
Heat a non-stick skillet over medium-high heat and add the oil.
- 3
Add the coated tofu cubes to the skillet and pan-fry for about 10 minutes, turning occasionally, until all sides are golden and crispy.
- 4
In a small bowl, mix together soy sauce, ground ginger, and black pepper.
- 5
Drizzle the soy sauce mixture over the crispy tofu in the skillet, coating evenly. Cook for an additional 2-3 minutes.
- 6
Remove from heat and serve immediately, garnished with extra black pepper if desired.
Vitamins & minerals
Amounts for 1 serving (269 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0.2 μg | 0% |
| Vitamin C | 0.5 mg | 1% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 6 mg | 41% |
| Vitamin K | 6 μg | 5% |
| Thiamine | 0.1 mg | 11% |
| Riboflavin (B2) | 0.1 mg | 10% |
| Niacin | 0.4 mg | 3% |
| Vitamin B6 | 0.2 mg | 12% |
| Folate (B9) | 44 μg | 11% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.3 mg | 5% |
| Choline | 65 mg | 12% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 461 mg | 46% |
| Iron | 4 mg | 50% |
| Potassium | 378 mg | 8% |
| Magnesium | 91 mg | 22% |
| Phosphorus | 287 mg | 41% |
| Zinc | 2 mg | 18% |
| Copper | 0.5 mg | 54% |
| Manganese | 2 mg | 80% |
| Selenium | 23 μg | 42% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 0.1 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 2 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.2 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 | 0.2 g | — |
| Monounsaturated fats | 23 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 9 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 | 1 g | — |
| Total omega 6 | 4 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 443 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 84minWalking (3.5 mph)
- 53minCycling (moderate)
- 37minRunning (6 mph)
- 62minSwimming laps
Common questions
How many calories are in Crispy Pan-Fried Tofu?
One serving of Crispy Pan-Fried Tofu (1 serving) has 443 calories, which works out to 164 calories per 100 g. That is about 22% of a 2,000-calorie day.
Is Crispy Pan-Fried Tofu high in protein?
It provides a solid 19 g of protein per serving (38% of the 50 g daily value), but protein supplies only 17% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Crispy Pan-Fried Tofu keto-friendly?
It is hard to fit into a strict keto diet. One serving has 10 g of net carbs and 10% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Crispy Pan-Fried Tofu?
319 mg per serving.
How much sugar is in Crispy Pan-Fried Tofu?
1.4 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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