⏱ 26 min total

Crispy Tofu Bowl

Name: Crispy Tofu Bowl
Prep time: 20 min
Cook time: 6 min
Total time: 26 min
Yield: 1 serving
Ingredients: ¼ cup Quinoa; 3 ½ oz Tofu; 1 tbsp Red wine vinegar; ⅛ small raw Red onion; 1 Tbsp Sweet chili sauce; ¼ tbsp Olive oil; ¹⁄₁₆ tsp Salt; ¼ cucumber Cucumber; ¾ tbsp Cornstarch; ½ tbsp Canola oil; ½ tbsp Cashews; ¼ tbsp Parsley

Per 1 serving · 275 g · 12 ingredients

Calories

401

20%
of a 2,000 cal day

Protein
16g
15% of calories
Carbs
45g
43% of calories
Fat
19g
42% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Crispy Tofu Bowl (275 g) has 401 calories, with 16 g of protein, 45 g of carbohydrates and 19 g of fat. Most of its energy comes from carbs (43% of calories). It is high in protein (31% DV), Vitamin E (21% DV) and Vitamin K (28% DV).

Per 100 g

146cal

low energy density

Protein per 100 cal

3.9g

Net carbs

40g

carbs minus fiber

Fiber

4.6g

7.6 g sugar

High in

20%+ of the daily value

Protein31%
Vitamin E21%
Vitamin K28%
Thiamine23%
Vitamin B627%
Folate (B9)26%

Good source of

10–19% of the daily value

Dietary fiber17%
Riboflavin (B2)17%
Pantothenic acid13%
Choline11%
Potassium11%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 6 min

1
Rinse the quinoa (if the package advises). Cook according to package directions, then let stand 5 minutes and fluff with a fork.
2
Slice the tofu into 1/4-inch slabs. Place between paper towels on a cutting board, top with a baking sheet, and weigh down for 10 minutes to press out moisture.
3
Thinly slice the red onion and soak it in cold water for 10 minutes to mellow. Pat dry.
4
Whisk together the red wine vinegar, sweet chili sauce, olive oil, and salt to make a vinaigrette. Toss the dried onion and chopped cucumber with half of the vinaigrette; reserve the rest.
5
Toast the cashews in a dry skillet over medium heat, stirring, until golden and fragrant, 3 to 5 minutes. Transfer to a plate to cool.
6
Sprinkle both sides of the pressed tofu evenly with cornstarch. Heat the vegetable oil in a 12-inch skillet over medium-high until hot, then fry the tofu until deep golden, 2 to 3 minutes per side. Drain on paper towels and season with a pinch of salt if desired.
7
Divide the quinoa among bowls. Top with the cucumber–onion salad, crispy tofu, toasted cashews, and parsley. Drizzle with the remaining vinaigrette and serve.

Vitamins & minerals

Amounts for 1 serving (275 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	8 μg	1%
Vitamin C	4 mg	4%
Vitamin D	0 μg	0%
Vitamin E	3 mg	21%
Vitamin K	34 μg	28%
Thiamine	0.3 mg	23%
Riboflavin (B2)	0.2 mg	17%
Niacin	1 mg	6%
Vitamin B6	0.4 mg	27%
Folate (B9)	105 μg	26%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	13%
Choline	62 mg	11%

Minerals

Nutrient	Amount	% Daily Value
Calcium	237 mg	24%
Iron	4 mg	53%
Potassium	536 mg	11%
Magnesium	144 mg	34%
Phosphorus	360 mg	51%
Zinc	3 mg	23%
Copper	1 mg	64%
Manganese	2 mg	71%
Selenium	15 μg	27%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	8 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	85 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	3 g	—
Glycine	1 g	—
Histidine	0.4 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.3 g	—
Monounsaturated fats	10 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	5 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	24 g	—
Sucrose	0.3 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.2 g	—
Total omega 6	1 g	—
Tryptophan	0.2 g	—
Tyrosine	0.5 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 401 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

76min
Walking (3.5 mph)
48min
Cycling (moderate)
33min
Running (6 mph)
56min
Swimming laps

Common questions

How many calories are in Crispy Tofu Bowl?

One serving of Crispy Tofu Bowl (1 serving) has 401 calories, which works out to 146 calories per 100 g. That is about 20% of a 2,000-calorie day.

Is Crispy Tofu Bowl high in protein?

It provides a solid 16 g of protein per serving (31% of the 50 g daily value), but protein supplies only 15% 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 Tofu Bowl keto-friendly?

It is hard to fit into a strict keto diet. One serving has 40 g of net carbs and 43% 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 Tofu Bowl?

339 mg per serving.

How much sugar is in Crispy Tofu Bowl?

7.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (275 g)

Calories401

% Daily Value*

Total fat 19g	24%
Saturated fat 2.4g	12%
Trans fat 0.1g
Cholesterol 0mg	0%
Sodium 339mg	15%
Total carbohydrate 45g	16%
Dietary fiber 4.6g	17%
Total sugars 7.6g
Protein 16g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

More recipes

View all