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Bean Curd Sheets (Tofu Skin) Calories
Rich in plant protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Bean Curd Sheets (Tofu Skin) (15 g) has 69 calories. That works out to 459 calories per 100 g. It contains 2.2 g of carbs, 7.4 g of protein, 3.6 g of fat and 0.5 g of fiber. Its 0.2 mg of Copper covers 18% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Bean Curd Sheets (Tofu Skin) Nutrition Facts
Selected: 1 piece (medium) · 15 g
69
KCAL / 15G
Carbs
2.2g
· 1% DV
Protein
7.4g
· 15% DV
Fat
3.6g
· 5% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 42% · Fat 46%
Bean Curd Sheets (Tofu Skin) nutrition facts table · 1 piece (medium) (15 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 69 kcal | |
| Total fat | 3.6 g | 5% |
| Saturated fat | 0.53 g | 3% |
| Trans fat | 0 g | |
| Sodium | 3 mg | 0% |
| Total carbohydrate | 2.2 g | 1% |
| Fiber | 0.5 g | 2% |
| Protein | 7.4 g | 15% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Bean Curd Sheets (Tofu Skin)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 15 g | 69 kcal |
| 1 piece (small) | 8 g | 37 kcal |
| 1 piece (large) | 25 g | 115 kcal |
| 2 piece (double) | 30 g | 138 kcal |
| 1 serving (small) | 30 g | 138 kcal |
| 1 cup (shredded) | 35 g | 161 kcal |
| 3 piece (triple) | 45 g | 207 kcal |
| 1 serving (medium) | 50 g | 230 kcal |
| 1 serving (large) | 75 g | 344 kcal |
| 100 g | 100 g | 459 kcal |
Calculated from 459 calories per 100 g.
Frequently Asked Questions About Bean Curd Sheets (Tofu Skin)
What are bean curd sheets made from?
Bean curd sheets are made by lifting the thin film that forms on heated soy milk and drying it. They are not pressed tofu; the sheets have a layered, pliable texture and a mild soy flavor.
How do you cook bean curd sheets?
Soften dried bean curd sheets first, then cook them in your chosen dish. Slice them into soups or stir-fries, roll them around a filling, or pan-fry them after seasoning or marinating.
Are bean curd sheets the same as yuba?
Yes. Yuba is the Japanese name for bean curd sheets, also called tofu skin. The terms refer to the film collected from the surface of heated soy milk, sold fresh or dried.
How do you rehydrate dried bean curd sheets?
Soak dried bean curd sheets in warm water until they bend without cracking, then drain them before cooking. Thicker pieces may take longer; very hot water can make delicate sheets fall apart.
What is the difference between bean curd sheets and tofu?
Bean curd sheets are skimmed from the surface of heated soy milk, while tofu is made by coagulating soy milk and forming the curds into blocks. Sheets are layered and flexible; tofu is soft and solid.
Can you eat bean curd sheets without cooking them?
Dried bean curd sheets should be softened and cooked rather than eaten dry. Fresh sheets are also commonly heated as part of a dish, such as a soup, stir-fry, or filled roll.
How do you use bean curd sheets in recipes?
Use bean curd sheets to wrap vegetables or mushrooms, add texture to soups, or replace noodles in some dishes. Their mild flavor readily absorbs marinades, broth, and sauces.
How should you store bean curd sheets after opening?
Keep dried bean curd sheets in an airtight container in a cool, dry place so humidity cannot soften them. Refrigerate fresh sheets and use them promptly; discard any that show signs of spoilage.
Can you freeze bean curd sheets?
Yes, fresh bean curd sheets can be frozen, though thawing may change their texture. Dried sheets do not need freezing; protect them from moisture and store them sealed in a dry cupboard.
Can bean curd sheets replace meat in a meal?
Yes, bean curd sheets can stand in for meat in rolls, stir-fries, and braised dishes. Their layered texture holds sauce well, making them especially useful when seasoned or cooked with a flavorful filling.
Bean Curd Sheets (Tofu Skin) Vitamins & Minerals
Vitamins
Biotin
1.2µg · 4% DV
Folate
13.5µg · 3% DV
Vitamin K
3µg · 3% DV
B1
0.03mg · 3% DV
Minerals
Copper
0.17mg · 19% DV
Manganese
0.33mg · 14% DV
Phosphorus
98mg · 14% DV
Magnesium
29mg · 7% DV
Potassium ⭐
165mg · 5% DV
Sodium
3mg · 0% DV
Bean Curd Sheets (Tofu Skin) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bean Curd Sheets (Tofu Skin)
To burn the 69 calories in 1 piece (medium) (15 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Bean Curd Sheets (Tofu Skin)?
Bean curd sheets (tofu skin) form as a film on the surface of heated soy milk. The film is lifted off and sold fresh or dried, in sheets or folded pieces. In Chinese cooking, it is used in soups, stir-fries and braised dishes; elsewhere, it is a useful plant-based ingredient when you want a chewy, layered texture. Soak dried sheets until pliable before cooking.
Its flavour is mild and beany, so it takes well to marinades and savoury sauces. You can slice it into noodle soups, wrap it around fillings, or fry it until crisp. It is rich in plant protein, with 49.2 g per 100 g. Pair it with vegetables and a bright dressing for a lighter meal, or add it to a hearty stew.
How Nutritious Is Bean Curd Sheets (Tofu Skin)?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Bean Curd Sheets (Tofu Skin) Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Bean Curd Sheets (Tofu Skin) Contain Allergens?
Contains these allergens:
Which Diets Is Bean Curd Sheets (Tofu Skin) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Bean Curd Sheets (Tofu Skin) Fat Profile
SATURATED
0.53g
MONOUNSATURATED
0.78g
POLYUNSATURATED
1.88g
Omega 6:3 ratio 36.4:1
Above the ideal 4:1 (36.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.