Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Oil-free cooked tofu Calories
High-protein soy food cooked without added oil
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Oil-free cooked tofu (150 g) has 216 calories. That works out to 144 calories per 100 g. It contains 4.2 g of carbs, 26 g of protein, 13.1 g of fat and 3.5 g of fiber. Its 1024.5 mg of Calcium covers 102% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Oil-free cooked tofu Nutrition Facts
Selected: 1 serving (medium) · 150 g
216
KCAL / 150G
Carbs
4.2g
· 2% DV
Protein
26g
· 52% DV
Fat
13.1g
· 17% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 44% · Fat 49%
Oil-free cooked tofu nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 13.1 g | 17% |
| Saturated fat | 1.95 g | 10% |
| Trans fat | 0 g | |
| Sodium | 21 mg | 1% |
| Total carbohydrate | 4.2 g | 2% |
| Fiber | 3.5 g | 13% |
| Protein | 26 g | 52% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Oil-free cooked tofu?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 216 kcal |
| 1 piece (small) | 50 g | 72 kcal |
| 1 piece (medium) | 85 g | 122 kcal |
| 100 g | 100 g | 144 kcal |
| ½ cup (diced) | 125 g | 180 kcal |
| 1 piece (large) | 150 g | 216 kcal |
| 1 serving (large) | 225 g | 324 kcal |
| 1 piece (extra large) | 250 g | 360 kcal |
| 1 cup (diced) | 250 g | 360 kcal |
Calculated from 144 calories per 100 g.
Frequently Asked Questions About Oil-free cooked tofu
What is oil-free cooked tofu?
Oil-free cooked tofu is tofu prepared without adding cooking oil. Tofu is made by curdling soy milk and pressing the curds; “oil-free” describes the cooking method, not a tofu product with all its naturally occurring fat removed.
How do you cook oil-free cooked tofu?
Cook tofu without added oil in a nonstick pan, oven, or air fryer. Press or pat it dry, cut it into pieces, and let the pan or appliance heat properly; drying the surface helps it brown instead of steaming.
Do you need to press tofu before making oil-free cooked tofu?
Pressing tofu is helpful but not always necessary. Removing excess water makes it easier to brown and lets marinades cling better. For a quick meal, pat the tofu dry with a clean towel instead of pressing it for a long time.
How can you make oil-free cooked tofu crispy?
Yes, oil-free cooked tofu can become crispy, though it may brown less readily than tofu cooked with oil. Dry the pieces well, leave space between them, and bake or air-fry until the outside is browned, turning them as needed.
Why does oil-free cooked tofu stick to the pan?
Oil-free cooked tofu often sticks when the pan is not hot enough, the tofu is wet, or it is turned too soon. Use a good nonstick pan, dry the tofu well, and wait until a piece releases easily before flipping it.
How do you season oil-free cooked tofu so it does not taste bland?
Season oil-free cooked tofu with a flavorful marinade or sauce, such as soy sauce with garlic, ginger, vinegar, or spices. Tofu absorbs flavor more effectively when it is pressed or dried first; add sugary sauces later so they do not burn.
Can you eat oil-free cooked tofu cold?
Yes, oil-free cooked tofu can be eaten cold once it has been cooked and stored safely. Add it to salads, grain bowls, or sandwiches. Keep it refrigerated between meals rather than leaving it out for extended periods.
How long does oil-free cooked tofu last in the fridge?
Oil-free cooked tofu generally keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and discard it if it develops an off smell, slimy surface, or unusual discoloration.
Can you freeze oil-free cooked tofu?
Yes, you can freeze oil-free cooked tofu, although thawing makes its texture firmer and more porous. Freeze it in portions in an airtight container, then thaw it in the refrigerator before adding it to a meal.
Is oil-free cooked tofu the same as tempeh?
No, oil-free cooked tofu is not the same as tempeh. Tofu is made from coagulated soy milk, while tempeh is made from fermented whole soybeans pressed into a cake, so they have different textures and flavors.
Oil-free cooked tofu Vitamins & Minerals
Vitamins
B1
0.15mg · 13% DV
B2
0.15mg · 12% DV
Folate
40.5µg · 10% DV
B6
0.15mg · 9% DV
Minerals
Calcium
1025mg · 102% DV
Copper
0.6mg · 67% DV
Manganese
1.5mg · 65% DV
Selenium
26µg · 47% DV
Potassium ⭐
356mg · 10% DV
Sodium
21mg · 1% DV
Oil-free cooked tofu Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-free cooked tofu
To burn the 216 calories in 1 serving (medium) (150 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 Oil-free cooked tofu?
Oil-free cooked tofu is tofu made by curdling soy milk and forming it into blocks, then cooking it without added oil. Tofu originated in China and is now a familiar ingredient in many East Asian cuisines. Its mild flavour and soft, sometimes springy texture make it especially good at taking on marinades, broths and sauces.
It is often served in stir-fries, soups, rice bowls or salads, and works just as well with roasted vegetables or a punchy ginger-and-soy dressing. This is a protein-rich plant food, with some fat naturally present in the soybeans even when no cooking oil is added. For a lighter meal, season it with citrus, herbs or a thin sauce rather than a rich coating.
How Nutritious Is Oil-free cooked 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
High
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 Oil-free cooked tofu 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 Oil-free cooked tofu Contain Allergens?
Contains these allergens:
Which Diets Is Oil-free cooked tofu 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
Oil-free cooked tofu Fat Profile
SATURATED
1.95g
MONOUNSATURATED
2.7g
POLYUNSATURATED
7.95g
Omega 6:3 ratio 9.6:1
Above the ideal 4:1 (9.6:1).
Compare Oil-free cooked tofu
Foods Similar to Oil-free cooked tofu
Have another question about Oil-free cooked tofu?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.