Fried Tofu

Is Fried Tofu Healthy For You?

Is Fried Tofu Healthy?

Fried tofu is a popular dish in many Asian cuisines, and is often served as an appetizer or main course. While it is a good source of protein and can be part of a healthy diet, it is important to remember that it is high in fat and calories. If you are watching your weight or cholesterol levels, you may want to limit your intake of fried tofu.

At first glance, it may be hard to believe that something as unhealthy as deep-fried food could ever be good for you. However, there are some surprising benefits to incorporating fried tofu into your daily diet. Despite its greasy reputation, this classic Asian dish is actually a low-calorie, high-protein food that can help you lose weight and improve your health. Keep reading to learn more about the health benefits of fried tofu and how to add it into your own meals.

Is Fried Tofu Healthy
Is Fried Tofu Healthy

What Is Tofu And Where Does It Come From?

Tofu is a protein-rich food made from soybean milk that is popular in many Asian cuisines. Tofu is low in calories and fat, and is an excellent source of iron and calcium. It is also a good source of protein, making it a valuable addition to a vegetarian or vegan diet.

Tofu is made by curdling soy milk with a coagulant. The curds are then pressed into block shapes and can be used fresh or processed further. Tofu can be found in a variety of textures, from soft to extra firm, and is used in both savory and sweet dishes.

The Nutritional Value Of Fried Tofu:

  • Calories: 107
  • Fat: 7 g
  • Saturated Fat: 1 g
  • Cholesterol: 0 mg
  • Sodium: 13 mg
  • Carbohydrates: 7 g
  • Protein: 6 g
  • Iron: 1 mg

How To Cook Fried Tofu So That It’s Healthy And Delicious?

Here is a healthy and delicious recipe for fried tofu:


  • 1 block firm tofu, drained and pressed
  • 1/4 cup cornstarch
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon black pepper
  • 1/2 cup vegetable oil


  1. Cut the tofu into 1-inch cubes.
  2. In a large bowl, mix the cornstarch, garlic powder, onion powder, and black pepper.
  3. Add the tofu to the cornstarch mixture and coat evenly.
  4. In a large skillet over medium heat, heat the oil.
  5. Add the coated tofu to the skillet and cook for about 5 minutes per side, or until golden brown and crisp.
  6. Serve with your favorite dipping sauce.

However, if you are looking for a healthy and delicious recipe for fried tofu, we have provided one for you! This recipe is a healthier version of fried tofu because it is baked, not fried. The tofu is coated in a cornstarch mixture, which helps to create a crispy exterior. The tofu is also cooked in a small amount of oil, making it a healthier option than deep-fried tofu.

With this recipe, you can enjoy the taste of fried tofu without all of the unhealthy fats and calories. Try this recipe the next time you crave fried foods!

Healthy Fried Tofu
Healthy Fried Tofu

Some Tips For Adding More Tofu To Your Diet:

  • Try marinating tofu in your favorite sauce or dressing. This will help to add flavor and make it more tender.
  • Add tofu to soups or stews for an extra protein boost.
  • Make a tofu scramble for a healthy breakfast or brunch.
  • Serve grilled or baked tofu as a main course.
  • Add diced tofu to salads or pasta dishes.

Tofu is a versatile food that can be used in many different dishes. By following the tips above, you can easily add more tofu to your diet.

Recipes That Include Fried Tofu:

  • Tofu stir-fry
  • Tofu curry
  • Tofu soup
  • Tofu salad
  • Tofu burgers

Many recipes include fried tofu. By using the healthier recipe we provided, you can enjoy these dishes without all of the unhealthy fats and calories. Try one of these recipes the next time you crave something delicious!


  • Tofu is a good source of protein and iron.
  • Tofu is low in calories and fat.
  • Tofu is versatile and can be used in many different dishes.


  • Fried tofu is high in fat and calories.
  • Some people may not like the taste or texture of tofu.
  • Tofu can be difficult to cook if you are not familiar with it.

Overall, tofu is a healthy food that has many benefits. However, fried tofu is high in fat and calories, so it should be eaten in moderation. If you are looking for a healthier option, try the baked tofu recipe we provided. Tofu is a versatile food that can be used in many different dishes, so there are many ways to include it in your diet. 

Fried Tofu Chili Salt Paste
Fried Tofu Chili Salt Paste


Fried tofu can be a healthy addition to your diet if you prepare it correctly. By following the tips we’ve provided, you can enjoy this tasty and nutritious food without feeling guilty. So, next time you’re in the mood for something crispy and delicious, give fried tofu a try! 

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