Fried tofu calories come to 35 for one piece (13 g) and 270 per 100 g. Fat sets that number: it supplies 62 percent of the calories, while protein supplies 26 percent. You get real protein, but every cube you add brings more fat than protein, so count cubes, not bowls.
35kcal
1 piece · 13 g, fried
26%protein
2.4 gProtein
1 gCarbs
2.6 gFat
How to burn off 35 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Fried · per 13 g
Calories
35 kcal
Protein
2.4 g
Carbohydrate
1.2 g
Fat
2.6 g
Saturated fat
0.4 g
Cholesterol
0 mg
Sodium
2 mg
Potassium
19 mg
Iron
0.6 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified October 2026. How we verify our data →
Fried tofu: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 piece (13 g)
35
2.4 g
1.2 g
2.6 g
2 mg
2%
3 oz portion (85 g)
230
16 g
7.5 g
17.2 g
14 mg
11%
100 g
270
18.8 g
8.9 g
20.2 g
16 mg
14%
3 × 1 piece (13 g)
105
7.3 g
6 mg
5 × 1 piece (13 g)
176
12.2 g
10 mg
Five cubes land near 176 calories
One 13 g piece of fried tofu has 35 calories, which sounds like nothing. Nobody eats one, though. Two pieces come to 70 calories, three reach 105, and five pieces (65 g) hit 176. A scoop that looks small in a stir-fry or noodle soup can hold more cubes than you think.
The standard 3 oz portion (85 g) is 230 calories, 11 percent of the daily value for calories. That serving also gives you 16 g of protein, 32 percent of the daily value, plus 17.2 g of fat. A full 100 g adds up to 270 calories and 18.8 g of protein.
The habit that keeps the total honest is simple: count pieces. Each cube adds about 35 calories and roughly 2.4 g of protein. If you are building a meal around fried tofu, decide on the number of cubes first and fill the rest of the plate with vegetables or rice.
Fat supplies 62 percent of the calories
Per 100 g, fried tofu carries 20.2 g of fat, 18.8 g of protein and 8.9 g of carbs. Turn those grams into calories and fat takes 62 percent, protein 26 percent and carbs 12 percent. That makes it a fat-forward food with a strong protein side, not a lean protein.
The fat is mostly not saturated. Saturated fat sits at 2.9 g per 100 g, and cholesterol is 0. Carbs are low and partly fiber: 3.9 g of fiber and just 2.7 g of sugars per 100 g.
The practical read: if protein per calorie is your goal, fried tofu is a decent but not top pick. It still delivers 38 percent of the daily value for protein in 100 g, which is a solid return for a plant food.
Frying nearly doubles the calories of plain tofu
Plain tofu block has 144 calories per 100 g. Fried tofu has 270. In the card's terms, a gram of tofu block carries about 0.5 times the calories of fried tofu. Protein barely moves between the two, 17.3 g versus 18.8 g, so the extra calories come almost entirely from fat.
Fat is the difference: 8.7 g per 100 g in tofu block against 20.2 g in fried tofu. Frying also drives off water, so the same bite is denser. Puffy store-bought pouches such as Aloha Tofu Aburage Deep-Fried Tofu Pouches belong to this fried category, not the plain one.
If you like the texture but want fewer calories, the swap is easy to see in the numbers. Use plain tofu for most of the dish and keep a few fried cubes for crunch.
Low sodium leaves room for the sauce
Fried tofu on its own is almost free of sodium: 16 mg per 100 g, about 1 percent of the daily value. A 3 oz portion has 14 mg. That changes fast once it meets soy sauce, broth or a bottled glaze, so if you watch sodium, the sauce is where to look, not the tofu.
Potassium is 146 mg per 100 g and fiber 3.9 g, small but useful additions. Because fat already dominates the calories, pair it with foods that bring volume and little fat: steamed greens, cabbage, peppers, mushrooms or a modest portion of rice or noodles.
Logging it is quicker than guessing: BodyPal can log fried tofu from a photo, then you adjust the cube count to match what is actually on the plate.
How does fried tofu compare?
Here is how fried tofu stacks up against tofu block, a hummus cup and dry lentils, per 100 g and per usual serving.
Verdict: For weight loss pick tofu block: 144 calories per 100 g with 17.3 g of protein, close to fried tofu's protein at about half the calories. Skip the hummus cup if sodium matters, since it carries 404 mg per 100 g against 16 mg in fried tofu.
Most popular fried tofu brands in the United States
Aburage pouches are thin sheets that are deep-fried and absorb more oil, so their label reads higher than plain fried tofu. Source: manufacturer labels / USDA FoodData Central.
Fried tofu FAQs
How many calories are in one piece of fried tofu?
About 35 calories in a 13 g piece, and 230 calories in a 3 oz portion (85 g).
Is fried tofu good for weight loss?
Fried tofu has 270 calories per 100 g, close to double the 144 in raw firm tofu, mostly from its 20.2 g of fat. It also gives 18.8 g of protein per 100 g.
Fried tofu vs tofu block: which has fewer calories?
A raw firm tofu block has 144 calories per 100 g versus 270 for fried tofu. Protein is similar at 17.3 g vs 18.8 g.
How much protein is in fried tofu?
Fried tofu has 18.8 g of protein per 100 g, so a 3 oz portion (85 g) has about 16.0 g.
How many calories are in 100 g of fried tofu according to USDA?
The USDA FoodData Central row "Tofu, fried" lists 270 calories per 100 g. The same 100 g holds 18.8 g of protein, 20.2 g of fat and 8.9 g of carbs.
How much protein does fried tofu have per 100 g?
Fried tofu has 18.8 g of protein per 100 g, which is 38 percent of the daily value. Protein supplies 26 percent of its calories, while fat supplies 62 percent.
How many calories are in five cubes of fried tofu?
Five cubes (65 g) of fried tofu have 176 calories and 12.2 g of protein. Each 13 g cube adds about 35 calories, so three cubes come to 105.
How many calories are in a 3 oz serving of fried tofu?
A 3 oz portion (85 g) of fried tofu has 230 calories, 11 percent of the daily value. It also delivers 16 g of protein and 17.2 g of fat.
How much fat is in fried tofu?
Fried tofu has 20.2 g of fat per 100 g, of which 2.9 g is saturated. Fat accounts for 62 percent of its calories, and cholesterol is 0.
Is fried tofu high in sodium?
No. Fried tofu has 16 mg of sodium per 100 g, about 1 percent of the daily value. Any real sodium load usually comes from the sauce or broth served with it.
