⏱ 25 min total

Tofu Cheese Fries

Name: Tofu Cheese Fries
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 1 serving
Ingredients: ¾ cup Canola oil; 3 ½ oz Tofu; ¼ dash Salt; ¼ dash Black pepper; 1 ½ oz Cheddar cheese; 2 tbsp Sour cream; 1 medium Scallions

Per 1 serving · 350 g · 7 ingredients

Calories

1,733

87%
of a 2,000 cal day

Protein
20g
4% of calories
Carbs
4.6g
1% of calories
Fat
186g
95% of calories

Portion

✓ Keto-friendly

At a glance

One serving of Tofu Cheese Fries (350 g) has 1733 calories, with 20 g of protein, 4.6 g of carbohydrates and 186 g of fat. Most of its energy comes from fat (95% of calories). It is high in protein (39% DV), Vitamin E (194% DV) and Vitamin K (126% DV). Keep an eye on saturated fat, which provides 117% of the daily value.

Per 100 g

495cal

high energy density

Protein per 100 cal

1.1g

Net carbs

carbs minus fiber

Fiber

1.3g

1.1 g sugar

High in

20%+ of the daily value

Protein39%
Vitamin E194%
Vitamin K126%
Riboflavin (B2)22%
Vitamin B1220%
Calcium53%

Good source of

10–19% of the daily value

Vitamin A17%
Folate (B9)11%
Magnesium13%

Watch

20%+ of the daily value

Saturated fat117%

Ingredients

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

Directions

Prep 10 minCook 15 min

1
Preheat the broiler to high.
2
Heat about ½ inch of canola oil in a large, heavy-bottomed pan to 350°F.
3
Drain and pat dry the tofu. Slice into thin strips resembling french fries, then season with salt and pepper.
4
Carefully place the tofu strips into the hot oil and deep fry until golden brown and crispy, about 4-5 minutes.
5
Remove the fried tofu from the oil and spread on a baking sheet. Sprinkle with shredded cheddar cheese.
6
Place the baking sheet under the preheated broiler and melt the cheese until bubbly and slightly browned.
7
Remove from the broiler and transfer the cheesy tofu fries to a serving plate.
8
Serve immediately, topped with sour cream and chopped scallions.

Vitamins & minerals

Amounts for 1 serving (350 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	150 μg	17%
Vitamin C	3 mg	4%
Vitamin D	0.3 μg	2%
Vitamin E	29 mg	194%
Vitamin K	151 μg	126%
Thiamine	0.1 mg	6%
Riboflavin (B2)	0.3 mg	22%
Niacin	0.2 mg	1%
Vitamin B6	0.1 mg	8%
Folate (B9)	43 μg	11%
Vitamin B12	0.5 μg	20%
Pantothenic acid	0.4 mg	8%
Choline	42 mg	8%

Minerals

Nutrient	Amount	% Daily Value
Calcium	529 mg	53%
Iron	2 mg	24%
Potassium	260 mg	6%
Magnesium	54 mg	13%
Phosphorus	355 mg	51%
Zinc	3 mg	23%
Copper	0.2 mg	27%
Manganese	1 mg	29%
Selenium	23 μg	41%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	15 g	—
Alpha carotene	0 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	133 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	15 μg	—
Fructose	0 g	—
Galactose	0 g	—
Glucose	0 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	0.5 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0.1 g	—
Leucine	2 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.4 g	—
Monounsaturated fats	109 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	49 g	—
Proline	2 g	—
Retinol	139 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	15 g	—
Total omega 6	31 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.3 μg	—

Burning 1,733 calories

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

329min
Walking (3.5 mph)
208min
Cycling (moderate)
144min
Running (6 mph)
244min
Swimming laps

Common questions

How many calories are in Tofu Cheese Fries?

One serving of Tofu Cheese Fries (1 serving) has 1733 calories, which works out to 495 calories per 100 g. That is about 87% of a 2,000-calorie day.

Are Tofu Cheese Fries high in protein?

It provides a solid 20 g of protein per serving (39% of the 50 g daily value), but protein supplies only 4% 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.

Are Tofu Cheese Fries keto-friendly?

It can fit a ketogenic diet: 3 g of net carbs per serving, with carbs making up 1% of calories.

How much sodium is in Tofu Cheese Fries?

354 mg per serving.

How much sugar is in Tofu Cheese Fries?

1.1 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 (350 g)

Calories1,733

% Daily Value*

Total fat 186g	238%
Saturated fat 23g	117%
Trans fat 1.1g
Cholesterol 55mg	18%
Sodium 354mg	15%
Total carbohydrate 4.6g	2%
Dietary fiber 1.3g	5%
Total sugars 1.1g
Protein 20g

* 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

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