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Spicy, fried tofu, protein-rich, vegan, Asian cuisine
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Fried Chilli-Marinated Tofu (80 g) has 136 calories. That works out to 170 calories per 100 g. It contains 4.4 g of carbs, 9.6 g of protein, 8.8 g of fat and 1.8 g of fiber. Its 176 mg of Calcium covers 18% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 80 g
136
KCAL / 80G
Carbs
4.4g
· 2% DV
Protein
9.6g
· 19% DV
Fat
8.8g
· 11% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 28% · Fat 59%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 136 kcal | |
| Total fat | 8.8 g | 11% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0 g | |
| Sodium | 256 mg | 11% |
| Total carbohydrate | 4.4 g | 2% |
| Fiber | 1.8 g | 6% |
| Protein | 9.6 g | 19% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 80 g | 136 kcal |
| 1 piece (mini) | 30 g | 51 kcal |
| 1 piece (small) | 50 g | 85 kcal |
| 100 g | 100 g | 170 kcal |
| 1 serving (medium) | 100 g | 170 kcal |
| 1 piece (large) | 120 g | 204 kcal |
| 1 serving (large) | 150 g | 255 kcal |
| 1 piece (jumbo) | 200 g | 340 kcal |
Calculated from 170 calories per 100 g.
Fried chilli-marinated tofu is tofu seasoned in a chilli marinade and then fried. It is a spicy, vegan protein that can be served as a main dish or added to rice bowls, noodles, and vegetable dishes.
To make fried chilli-marinated tofu crispy, drain and pat the tofu dry before frying, then leave space between the pieces in the pan. Crowding traps steam and makes the outside less crisp.
To make fried chilli-marinated tofu at home, cut drained tofu into pieces, coat it in a chilli-based marinade, and fry until browned. Drying the tofu first helps it fry rather than steam.
Fried chilli-marinated tofu can be spicy, but the heat depends on the chilli used and how much is in the marinade. If making it yourself, use a milder chilli or reduce the amount to suit your taste.
Fried chilli-marinated tofu pairs well with plain rice, noodles, or vegetables. A simple side helps balance its spicy, fried flavour; try steamed greens or a fresh salad alongside it.
Yes, fried chilli-marinated tofu works in a stir-fry. Add it near the end of cooking so it warms through without breaking apart, and use vegetables or a mild sauce to complement the chilli marinade.
Fried chilli-marinated tofu has a chilli-seasoned flavour and a fried exterior, while plain tofu is mild and usually needs seasoning during cooking. Its bolder taste makes it easy to use as a ready-to-serve component in meals.
Reheat fried chilli-marinated tofu in a pan over medium heat, turning the pieces until warmed through. A pan helps the outside stay firmer than microwave reheating, which can soften the fried coating.
Fried chilli-marinated tofu typically keeps for 3–4 days in a covered container in the refrigerator. Refrigerate leftovers promptly, and reheat only the portion you plan to eat.
Yes, you can freeze fried chilli-marinated tofu, although thawing may change its texture and make it softer or more porous. Store it in an airtight container and thaw it in the refrigerator before reheating.
Vitamins
B1
0.1mg · 8% DV
Biotin
1.6µg · 5% DV
Folate
20µg · 5% DV
B2
0.05mg · 4% DV
Minerals
Calcium
176mg · 18% DV
Manganese
0.4mg · 17% DV
Phosphorus
112mg · 16% DV
Copper
0.14mg · 16% DV
Sodium
256mg · 11% DV
Potassium ⭐
144mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 136 calories in 1 piece (medium) (80 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.
Fried Chilli-Marinated Tofu is tofu—made from soybeans—that is marinated with chilli and fried. Tofu has a long history in East Asian cooking, and this spicy preparation makes it a savoury, substantial option for a plant-based meal.
The outside is lightly crisp while the centre stays tender; the heat depends on the chilli used. It works as a side, a snack, or a topping for rice bowls and stir-fried vegetables, whether served at home or ordered at an Asian restaurant. With 12 g of protein per 100 g, it offers a useful protein contribution; pair it with fresh vegetables for a more balanced plate.
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.
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.
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.
Contains these allergens:
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.44g
MONOUNSATURATED
2.08g
POLYUNSATURATED
3.36g
Omega 6:3 ratio 7.4:1
Above the ideal 4:1 (7.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.