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Fried tofu schnitzel Calories
Plant-based protein and iron source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fried tofu schnitzel (120 g) has 316 calories. That works out to 263 calories per 100 g. It contains 19 g of carbs, 17 g of protein, 19.3 g of fat and 2.5 g of fiber. Its 0.3 mg of Copper covers 39% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Fried tofu schnitzel Nutrition Facts
Selected: 1 piece (medium) · 120 g
316
KCAL / 120G
Carbs
19g
· 7% DV
Protein
17g
· 34% DV
Fat
19.3g
· 25% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 24% · Protein 21% · Fat 55%
Fried tofu schnitzel nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 316 kcal | |
| Total fat | 19.3 g | 25% |
| Saturated fat | 2.46 g | 12% |
| Trans fat | 0.06 g | |
| Sodium | 516 mg | 22% |
| Total carbohydrate | 19 g | 7% |
| Fiber | 2.5 g | 9% |
| Protein | 17 g | 34% |
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 Fried tofu schnitzel?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 316 kcal |
| 1 piece (mini) | 45 g | 118 kcal |
| 1 piece (small) | 70 g | 184 kcal |
| 100 g | 100 g | 263 kcal |
| 2 piece (double) | 140 g | 368 kcal |
| 1 serving (medium) | 150 g | 395 kcal |
| 1 piece (large) | 180 g | 473 kcal |
| 1 serving (large) | 250 g | 658 kcal |
Calculated from 263 calories per 100 g.
Frequently Asked Questions About Fried tofu schnitzel
How do you make fried tofu schnitzel?
To make fried tofu schnitzel, press firm tofu, slice it, then coat each piece in seasoned flour, a wet binder, and breadcrumbs. Fry until golden and crisp. Patting the tofu dry first helps the coating cling instead of sliding off.
What is fried tofu schnitzel made of?
Fried tofu schnitzel is made with tofu and a crisp coating, usually flour and breadcrumbs held on with a wet binder. Seasonings such as paprika, garlic, and pepper add flavor; vegan recipes use plant milk or another egg-free binder.
How do you keep fried tofu schnitzel crispy?
For crispy fried tofu schnitzel, remove excess moisture from the tofu and press breadcrumbs firmly onto every side. Fry in hot oil without crowding the pan, then let the pieces drain on a rack rather than stacking them.
Can you cook fried tofu schnitzel in an air fryer?
Yes, fried tofu schnitzel can be cooked in an air fryer. Arrange the breaded pieces in a single layer, lightly spray them with oil, and turn them during cooking so the coating browns evenly on both sides.
What is the difference between fried tofu schnitzel and pork schnitzel?
Fried tofu schnitzel uses tofu instead of a thin piece of pork, so its flavor and texture are different even though both have a crisp breaded coating. Pressing and seasoning the tofu before breading gives it a firmer bite and more flavor.
What sauce goes with fried tofu schnitzel?
Lemon, mustard sauce, vegan mayonnaise, or a herb dip all pair well with fried tofu schnitzel. A sharp or tangy sauce balances the crunchy coating; serve it on the side so the breading does not turn soggy.
What should you serve with fried tofu schnitzel?
Fried tofu schnitzel goes well with potato salad, roasted potatoes, slaw, or a simple green salad. For a hearty meal, add rice or mashed potatoes; a squeeze of lemon just before serving brightens the tofu and coating.
Can fried tofu schnitzel be made ahead?
Yes, you can bread fried tofu schnitzel ahead and refrigerate it briefly before cooking. For the best crunch, fry it close to serving time; cooked pieces can be reheated in an oven or air fryer rather than a microwave.
How long does fried tofu schnitzel last in the fridge?
Fried tofu schnitzel keeps for about three days in the refrigerator when stored in a covered container after cooling. Reheat it in an oven or air fryer to bring back some crispness; the coating will soften if stored against moisture.
Can you freeze fried tofu schnitzel?
Yes, fried tofu schnitzel can be frozen after it has cooled. Freeze the pieces in a single layer first, then transfer them to a sealed container; reheat from frozen in an oven or air fryer for a crisper coating.
Fried tofu schnitzel Vitamins & Minerals
Vitamins
Biotin
6.12µg · 20% DV
Vitamin E
2.76mg · 18% DV
B1
0.14mg · 12% DV
Vitamin K
13.8µg · 12% DV
Minerals
Copper
0.35mg · 39% DV
Manganese
0.85mg · 37% DV
Phosphorus
222mg · 32% DV
Calcium
282mg · 28% DV
Sodium
516mg · 22% DV
Potassium ⭐
228mg · 7% DV
Fried tofu schnitzel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fried tofu schnitzel
To burn the 316 calories in 1 piece (medium) (120 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 Fried tofu schnitzel?
Fried tofu schnitzel pairs tofu—made by setting soy milk—with the breaded, pan-fried cutlet style associated with Central Europe. It’s a plant-based take on schnitzel, using tofu for a tender centre beneath a crisp coating. Serve it with lemon, potatoes and a green salad, as you might a traditional schnitzel, or tuck it into a sandwich for an easy meal. Its mild flavour takes well to herbs, spices and sauces. It provides plant-based protein and iron, with 14.2 g of protein per 100 g. For a lighter version, bake or air-fry it, and add vegetables rather than a rich sauce.
How Nutritious Is Fried tofu schnitzel?
Nutrient density
Medium
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 Fried tofu schnitzel 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 Fried tofu schnitzel Contain Allergens?
Contains these allergens:
Which Diets Is Fried tofu schnitzel Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Fried tofu schnitzel Fat Profile
SATURATED
2.46g
MONOUNSATURATED
7.44g
POLYUNSATURATED
5.82g
Omega 6:3 ratio 31:1
Above the ideal 4:1 (31:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.