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Fried tofu skin Calories
High-protein soy product; frying raises calorie and fat content
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Fried tofu skin (30 g) has 146 calories. That works out to 485 calories per 100 g. It contains 4.3 g of carbs, 8 g of protein, 10.7 g of fat and 1.1 g of fiber. Its 123 mg of Phosphorus covers 18% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Fried tofu skin Nutrition Facts
Selected: 1 serving (medium) · 30 g
146
KCAL / 30G
Carbs
4.3g
· 2% DV
Protein
8g
· 16% DV
Fat
10.7g
· 14% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 22% · Fat 66%
Fried tofu skin nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 146 kcal | |
| Total fat | 10.7 g | 14% |
| Saturated fat | 1.62 g | 8% |
| Trans fat | 0.03 g | |
| Sodium | 5.4 mg | 0% |
| Total carbohydrate | 4.3 g | 2% |
| Fiber | 1.1 g | 4% |
| Protein | 8 g | 16% |
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 Serving of Fried tofu skin?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 146 kcal |
| 1 piece (small) | 8 g | 39 kcal |
| 2 piece (thin) | 16 g | 78 kcal |
| ½ cup (shredded) | 18 g | 87 kcal |
| 3 piece (medium) | 24 g | 116 kcal |
| 1 ounce (medium) | 28 g | 136 kcal |
| 1 cup (shredded) | 35 g | 170 kcal |
| 5 piece (large) | 40 g | 194 kcal |
| 100 g | 100 g | 485 kcal |
Calculated from 485 calories per 100 g.
Frequently Asked Questions About Fried tofu skin
What is fried tofu skin?
Fried tofu skin is made from the thin film that forms on heated soy milk, commonly called yuba or bean curd skin. It is plant-based, not animal skin, and is sold in sheets, strips, or folded pieces.
How do you cook fried tofu skin?
Fried tofu skin can be eaten as-is if the package says it is ready to eat, or softened before cooking if it is dry or firm. Follow the package directions, then add it to stir-fries, soups, or noodle dishes.
Does fried tofu skin need to be soaked before cooking?
Sometimes. Dried or tightly folded fried tofu skin may need soaking to soften, while ready-to-eat pieces may not. Check the package instructions and avoid soaking longer than needed, since the layers can become fragile.
What does fried tofu skin taste like?
Fried tofu skin has a mild, savory soy flavor that readily takes on sauces and broth. Freshly fried pieces can be crisp, while simmered or soaked pieces become tender and chewy with a distinctive layered texture.
Is fried tofu skin the same as tofu?
No. Fried tofu skin is formed from a film on heated soy milk, whereas tofu is made by coagulating soy milk and pressing the curds. Tofu skin is layered and fibrous; tofu is usually more uniform and soft or firm.
How is fried tofu skin used in hot pot?
Fried tofu skin is added to hot pot so it can soak up the seasoned broth. Add it near the end if you want it to keep some bite, or earlier if you prefer it very soft and broth-filled.
Can you make fried tofu skin at home?
Yes. Heat soy milk gently until a film forms on the surface, lift the film off carefully, and let it dry before frying. The process takes patience, and hot oil requires care to prevent splashes.
How do you keep fried tofu skin crispy?
Keep fried tofu skin dry and separate from sauces until serving to preserve its crispness. Reheat plain pieces briefly in an oven or pan; microwaving and storing them with wet ingredients usually makes them soft.
Is fried tofu skin a healthy protein choice?
Fried tofu skin provides soy protein, but frying adds fat and makes it more energy-dense than un fried tofu skin. Pair a modest portion with vegetables or soup for a more balanced meal.
How should you store leftover fried tofu skin?
Refrigerate leftover fried tofu skin in a covered container, separate from broth or sauce when possible. Use it while it still smells and looks fresh; pieces stored with liquid will soften as they absorb it.
Fried tofu skin Vitamins & Minerals
Vitamins
Biotin
2.4µg · 8% DV
Vitamin E
1.08mg · 7% DV
Vitamin K
5.4µg · 5% DV
Folate
13.5µg · 3% DV
Minerals
Phosphorus
123mg · 18% DV
Manganese
0.35mg · 15% DV
Copper
0.13mg · 14% DV
Calcium
96mg · 10% DV
Potassium ⭐
126mg · 4% DV
Sodium
5.4mg · 0% DV
Fried tofu skin Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fried tofu skin
To burn the 146 calories in 1 serving (medium) (30 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 skin?
Fried tofu skin is made from the delicate film that forms on heated soy milk; the film is dried and then fried. Known as yuba in Chinese cooking, it is used in dishes across East Asia and is often sold dried or ready to eat in Asian grocery shops elsewhere.
Frying gives it a crisp surface and a chewy bite. You can eat it as a snack with a dipping sauce, or add it to soups, hot pots, noodle dishes and stir-fries, where it absorbs surrounding flavours. It is a protein-rich soy food, but frying makes it energy-dense and raises its fat content. For a lighter meal, use a modest amount alongside plenty of vegetables.
How Nutritious Is Fried tofu skin?
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 skin 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 skin Contain Allergens?
Contains these allergens:
Which Diets Is Fried tofu skin 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
Fried tofu skin Fat Profile
SATURATED
1.62g
MONOUNSATURATED
3.24g
POLYUNSATURATED
4.11g
Omega 6:3 ratio 11.3:1
Above the ideal 4:1 (11.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.