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Brined tofu Calories
High-protein tofu preserved in brine
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Brined tofu (85 g) has 65 calories. That works out to 76 calories per 100 g. It contains 1.6 g of carbs, 6.9 g of protein, 4.1 g of fat and 0.3 g of fiber. Its 297.5 mg of Calcium covers 30% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Brined tofu Nutrition Facts
Selected: 1 piece (medium) · 85 g
65
KCAL / 85G
Carbs
1.6g
· 1% DV
Protein
6.9g
· 14% DV
Fat
4.1g
· 5% DV
Fiber
0.3g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 39% · Fat 52%
Brined tofu nutrition facts table · 1 piece (medium) (85 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 65 kcal | |
| Total fat | 4.1 g | 5% |
| Saturated fat | 0.59 g | 3% |
| Trans fat | 0 g | |
| Sodium | 238 mg | 10% |
| Total carbohydrate | 1.6 g | 1% |
| Fiber | 0.3 g | 1% |
| Protein | 6.9 g | 14% |
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 Brined tofu?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 85 g | 65 kcal |
| 1 slice (thin) | 25 g | 19 kcal |
| 1 ounce (whole) | 28 g | 21 kcal |
| 1 slice (thick) | 40 g | 30 kcal |
| 1 piece (small) | 50 g | 38 kcal |
| ½ cup (diced) | 62 g | 47 kcal |
| 100 g | 100 g | 76 kcal |
| 1 piece (large) | 120 g | 91 kcal |
| 1 cup (diced) | 124 g | 94 kcal |
| 1 serving (large) | 150 g | 114 kcal |
Calculated from 76 calories per 100 g.
Frequently Asked Questions About Brined tofu
What does brined tofu taste like?
Brined tofu tastes mildly beany with a noticeably salty edge from the preserving liquid. Its texture depends on the tofu used: some pieces are soft, while others hold their shape well. Drain a piece and taste it before adding salt to a recipe.
How do you cook brined tofu without it falling apart?
Drain the brined tofu and pat its surface dry before cooking. Use a well-heated pan, arrange the pieces in one layer, and let them brown before turning. Handle soft pieces gently, or add them near the end of a saucy dish.
Do you need to press brined tofu before cooking?
Usually not; draining and patting brined tofu dry is enough for many recipes. Press it only if the pieces feel very soft or you want a firmer texture for grilling or stir-frying. Press gently, since delicate tofu can crumble.
Can you eat brined tofu straight from the package?
Yes, if the package indicates that the brined tofu is ready to eat. Drain it first and taste a small piece, since the brine can make it quite salty. It works cold in salads, sandwiches, or noodle bowls.
Can brined tofu replace firm tofu in recipes?
Often, yes, especially in soups, stir-fries, and saucy dishes where a salty note fits. Drain and taste the brined tofu first, then reduce added salt. If the recipe depends on firm tofu holding its shape, check the texture before substituting.
How can you make brined tofu less salty?
Rinse brined tofu under cold water or soak it briefly in fresh, cold water to remove some surface salt. Taste it as it soaks and take it out when it suits the dish; a long soak can soften its texture.
What dishes can you make with brined tofu?
Brined tofu works in vegetable stir-fries, soups, salads, and noodle dishes. Its salty flavor can season the rest of a meal, so add it before deciding whether the dish needs more salt. Crumble it into a vegetable scramble for another option.
How should you store brined tofu after opening?
Keep opened brined tofu refrigerated in a covered container, submerged in clean, cold water, and replace the water daily. Use it promptly and follow any storage directions on the package, since products can differ in how they are packed.
Can you freeze brined tofu?
Yes, but freezing changes its texture: thawed brined tofu often becomes more porous and chewy. Drain it, portion it, and seal it well before freezing. Use thawed pieces in stir-fries, soups, or dishes with sauce rather than expecting a smooth texture.
Is brined tofu fermented tofu?
No. Brined tofu is stored in salty liquid, while fermented tofu is made through fermentation and develops a stronger, more distinctive flavor. They are not interchangeable in every recipe; use brined tofu when you want tofu with a mild, salty taste.
Brined tofu Vitamins & Minerals
Vitamins
Biotin
1.7µg · 6% DV
B1
0.04mg · 3% DV
Folate
12.75µg · 3% DV
B3
0.43mg · 3% DV
Minerals
Calcium
298mg · 30% DV
Manganese
0.51mg · 22% DV
Copper
0.17mg · 19% DV
Phosphorus
102mg · 15% DV
Sodium
238mg · 10% DV
Potassium ⭐
103mg · 3% DV
Brined tofu Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Brined tofu
To burn the 65 calories in 1 piece (medium) (85 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 Brined tofu?
Brined tofu is tofu—soybean curds set into a soft block and kept in salted water. Tofu has a long history in China and is used widely across East Asian cuisines; brining gives this version a savoury, lightly salty character and helps preserve it.
Its texture can range from silky to firm, depending on the product. In Chinese-style cooking, it can be drained and added to stir-fries, soups or cold dishes; elsewhere, it also works well in salads, grain bowls and quick vegetable sautés. It offers plant-based protein, with 8.1 g per 100 g. If you prefer a milder taste, rinse it briefly and pair it with fresh herbs, citrus or crisp vegetables.
How Nutritious Is Brined tofu?
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 Brined tofu Processed?
NOVA 3
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 Brined tofu Contain Allergens?
Contains these allergens:
Which Diets Is Brined tofu Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Brined tofu Fat Profile
SATURATED
0.59g
MONOUNSATURATED
0.9g
POLYUNSATURATED
2.53g
Omega 6:3 ratio 9.6:1
Above the ideal 4:1 (9.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.