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Pan-fried seasoned tofu Calories
A plant-based protein source cooked in a pan with oil and seasonings.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Pan-fried seasoned tofu (150 g) has 285 calories. That works out to 190 calories per 100 g. It contains 6 g of carbs, 24 g of protein, 18 g of fat and 1.8 g of fiber. Its 1 mg of Manganese covers 46% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Pan-fried seasoned tofu Nutrition Facts
Selected: 1 serving (medium) · 150 g
285
KCAL / 150G
Carbs
6g
· 2% DV
Protein
24g
· 48% DV
Fat
18g
· 23% 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 9% · Protein 34% · Fat 57%
Pan-fried seasoned tofu nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 285 kcal | |
| Total fat | 18 g | 23% |
| Saturated fat | 2.7 g | 14% |
| Trans fat | 0 g | |
| Sodium | 630 mg | 27% |
| Total carbohydrate | 6 g | 2% |
| Fiber | 1.8 g | 6% |
| Protein | 24 g | 48% |
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 Pan-fried seasoned tofu?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 285 kcal |
| 1 ounce (medium) | 28.4 g | 54 kcal |
| 1 piece (small) | 30 g | 57 kcal |
| 1 piece (medium) | 50 g | 95 kcal |
| 1 piece (large) | 80 g | 152 kcal |
| 100 g | 100 g | 190 kcal |
| 1 serving (small) | 100 g | 190 kcal |
| 1 cup (diced) | 180 g | 342 kcal |
| 1 serving (large) | 200 g | 380 kcal |
Calculated from 190 calories per 100 g.
Frequently Asked Questions About Pan-fried seasoned tofu
How do you make pan-fried seasoned tofu crispy?
For crispy pan-fried seasoned tofu, press or thoroughly pat the tofu dry, cut it into even pieces, and leave space between them in the pan. Let each side brown before turning. Add watery sauces only after the tofu has crisped.
Do you need to press tofu for pan-fried seasoned tofu?
Pressing tofu helps pan-fried seasoned tofu brown instead of steaming in its moisture. Wrap firm tofu in a clean towel and weigh it down briefly; extra-firm tofu may only need a thorough pat-dry before seasoning.
Why does pan-fried seasoned tofu stick to the pan?
Pan-fried seasoned tofu sticks when the pan is too cool, the tofu is damp, or you try to turn it before a crust forms. Preheat the pan, use a thin coating of oil, and wait until the tofu releases more easily.
What kind of tofu is best for pan-fried seasoned tofu?
Firm or extra-firm tofu works best for pan-fried seasoned tofu because it holds its shape while browning. Silken tofu is too delicate for this method; save it for soups, sauces, or dishes where a soft texture is intended.
What seasonings go well with pan-fried seasoned tofu?
Pan-fried seasoned tofu pairs well with garlic, smoked paprika, cumin, black pepper, or curry powder. For an Asian-inspired flavor, try ginger and a little soy sauce; add sugary seasonings near the end so they do not burn.
Should you coat pan-fried seasoned tofu in cornstarch?
A light coating of cornstarch can make pan-fried seasoned tofu crispier, though it is optional. Pat the pieces dry first, toss them with just enough starch to coat, and shake off the excess before they go into the hot pan.
Can you make pan-fried seasoned tofu without oil?
Yes, pan-fried seasoned tofu can be cooked without oil in a good nonstick pan, but it may brown less evenly and stick more readily. Use a moderate heat and turn the pieces gently; a small amount of oil usually gives a better crust.
How long does pan-fried seasoned tofu keep in the fridge?
Pan-fried seasoned tofu keeps for about three to four days in a sealed container in the refrigerator. Cool it before storing, and reheat it in a skillet or air fryer to bring back some of the browned texture.
Can you freeze pan-fried seasoned tofu?
Yes, you can freeze pan-fried seasoned tofu in an airtight container. Freezing changes tofu’s texture, making it firmer and more porous after thawing, so it may absorb sauces differently; thaw it in the refrigerator and reheat it thoroughly.
What can you serve with pan-fried seasoned tofu?
Serve pan-fried seasoned tofu with rice, noodles, or grains and a side of vegetables for a complete meal. It also works in wraps, grain bowls, and salads; add a dressing or sauce at the table to keep the browned coating from softening.
Pan-fried seasoned tofu Vitamins & Minerals
Vitamins
Biotin
10.5µg · 35% DV
B1
0.22mg · 18% DV
B2
0.15mg · 12% DV
B6
0.12mg · 7% DV
Minerals
Manganese
1.05mg · 46% DV
Phosphorus
285mg · 41% DV
Calcium
375mg · 38% DV
Copper
0.3mg · 33% DV
Sodium
630mg · 27% DV
Potassium ⭐
270mg · 8% DV
Pan-fried seasoned tofu Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-fried seasoned tofu
To burn the 285 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 Pan-fried seasoned tofu?
Pan-fried seasoned tofu is made by browning pieces of tofu—a curd made from soy milk—with oil and seasonings. Tofu has a long history in East Asian cooking, and the spices used here can vary. The pan gives it a lightly crisp, browned outside while the centre stays tender.
It works well in a grain bowl, alongside vegetables, or tucked into a wrap; serve it with rice or noodles for a fuller meal. Its savoury seasoning pairs easily with fresh, crunchy vegetables and a squeeze of citrus. As a plant-based source of protein, it makes a satisfying meat-free option; use a little less oil and add extra vegetables if you’d like a lighter plate.
How Nutritious Is Pan-fried seasoned 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 Pan-fried seasoned 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 Pan-fried seasoned tofu Contain Allergens?
Contains these allergens:
Which Diets Is Pan-fried seasoned 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
— Not suitable
Low FODMAP
— Not suitable
Pan-fried seasoned tofu Fat Profile
SATURATED
2.7g
MONOUNSATURATED
6.3g
POLYUNSATURATED
6.75g
Omega 6:3 ratio 14:1
Above the ideal 4:1 (14:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.