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Peppered tofu Calories
Plant-based protein source seasoned with black pepper
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Peppered tofu has 144 calories. It contains 3.8 g of carbs, 15.5 g of protein, 8.6 g of fat and 1.2 g of fiber. Its 350 mg of Calcium covers 35% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Peppered tofu Nutrition Facts
Selected: 100 g
144
KCAL / 100G
Carbs
3.8g
· 1% DV
Protein
15.5g
· 31% DV
Fat
8.6g
· 11% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 40% · Fat 50%
Peppered tofu nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0 g | |
| Sodium | 18 mg | 1% |
| Total carbohydrate | 3.8 g | 1% |
| Fiber | 1.2 g | 4% |
| Protein | 15.5 g | 31% |
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 Peppered tofu?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 100 g | 144 kcal |
| 1 slice (thick) | 25 g | 36 kcal |
| 1 piece (small) | 50 g | 72 kcal |
| ½ cup (diced) | 62 g | 89 kcal |
| 100 g | 100 g | 144 kcal |
| 1 serving (medium) | 120 g | 173 kcal |
| 1 cup (diced) | 124 g | 179 kcal |
| 1 piece (large) | 150 g | 216 kcal |
| 1 serving (large) | 180 g | 259 kcal |
Calculated from 144 calories per 100 g.
Frequently Asked Questions About Peppered tofu
What does peppered tofu taste like?
Peppered tofu has a mild, savory soy flavor with a noticeable bite from black pepper. Its texture depends on the tofu firmness and cooking method; browning it in a pan adds a crisp exterior and a richer, roasted taste.
How do you cook peppered tofu?
You can pan-fry, bake, grill, or air-fry peppered tofu. Cut it into evenly sized pieces and cook in a single layer until browned, turning as needed; overcrowding the pan traps steam and prevents good browning.
Can you eat peppered tofu raw?
Yes, peppered tofu can usually be eaten straight from the package because tofu is generally cooked during production. Check that the package is within its use-by date and follow its storage instructions; cooking gives it a firmer, more browned texture.
How do you make peppered tofu crispy?
To make peppered tofu crispy, pat it dry, cut it into bite-sized pieces, and cook it in a hot pan or air fryer without crowding. A light coating of starch can add extra crunch, but it is not essential.
Should you press peppered tofu before cooking it?
Pressing peppered tofu is optional, but it removes excess moisture and helps the surface brown. Firm or extra-firm tofu usually needs little pressing, while wetter tofu benefits from being wrapped and weighted before you cut it.
Can you freeze peppered tofu?
Yes, you can freeze peppered tofu, although freezing changes its texture, making it more porous and chewy after thawing. Seal it well, thaw it in the refrigerator, and use it in a cooked dish rather than refreezing it.
What can you serve with peppered tofu?
Peppered tofu pairs well with stir-fried vegetables, noodles, rice bowls, salads, and wraps. Add it to saucy dishes near the end of cooking so it warms through without breaking apart, or serve browned pieces alongside a dipping sauce.
How do you season peppered tofu without overpowering the pepper?
Use flavors that complement rather than compete with peppered tofu, such as garlic, ginger, citrus, or a little soy sauce. Add salty or acidic sauces gradually, since the tofu may already be seasoned and extra sauce can mask its peppery flavor.
How long does peppered tofu last after opening?
Keep opened peppered tofu covered in the refrigerator and follow the package’s storage directions, since products can differ. If it is packed in water, store it submerged in clean water in a sealed container and change the water daily.
Can people with a soy allergy eat peppered tofu?
No, people with a soy allergy should not eat peppered tofu because tofu is made from soybeans. Black pepper seasoning does not remove soy proteins; choose a soy-free alternative instead.
Peppered tofu Vitamins & Minerals
Vitamins
Biotin
5µg · 17% DV
Folate
27µg · 7% DV
B1
0.08mg · 7% DV
B2
0.05mg · 4% DV
Minerals
Calcium
350mg · 35% DV
Phosphorus
220mg · 31% DV
Manganese
0.6mg · 26% DV
Copper
0.2mg · 22% DV
Potassium ⭐
145mg · 4% DV
Sodium
18mg · 1% DV
Peppered tofu Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Peppered tofu
To burn the 144 calories in 100 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 Peppered tofu?
Peppered tofu is tofu seasoned with black pepper. Tofu is made from soy milk and has long been used in East Asian cooking; its mild flavour readily takes on seasonings. The pepper adds a warm, aromatic note, while the texture can range from soft to firm depending on the tofu used.
Serve it warm in a stir-fry, toss it into a salad, or add it to a sandwich for an easy plant-based meal. It provides substantial plant protein, with 15.5 g per 100 g. Pair it with vegetables and a bright dressing, or cook it with little added oil for a lighter plate.
How Nutritious Is Peppered 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 Peppered tofu 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 Peppered tofu Contain Allergens?
Contains these allergens:
Which Diets Is Peppered 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
Peppered tofu Fat Profile
SATURATED
1.2g
MONOUNSATURATED
1.8g
POLYUNSATURATED
4.8g
Omega 6:3 ratio 57.5:1
Above the ideal 4:1 (57.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.