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Tofu crisps Calories
Crunchy plant-protein snack made from tofu
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 pack (small) of Tofu crisps (30 g) has 143 calories. That works out to 475 calories per 100 g. It contains 8.1 g of carbs, 9.6 g of protein, 8.1 g of fat and 2.1 g of fiber. Its 0.4 mg of Manganese covers 19% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Tofu crisps Nutrition Facts
Selected: 1 pack (small) · 30 g
143
KCAL / 30G
Carbs
8.1g
· 3% DV
Protein
9.6g
· 19% DV
Fat
8.1g
· 10% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 23% · Protein 27% · Fat 50%
Tofu crisps nutrition facts table · 1 pack (small) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 143 kcal | |
| Total fat | 8.1 g | 10% |
| Saturated fat | 1.14 g | 6% |
| Trans fat | 0 g | |
| Sodium | 195 mg | 8% |
| Total carbohydrate | 8.1 g | 3% |
| Fiber | 2.1 g | 8% |
| Protein | 9.6 g | 19% |
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 Small Pack of Tofu crisps?
| Serving | Amount | Calories |
|---|---|---|
| 1 pack (small) | 30 g | 143 kcal |
| 1 piece (mini) | 3 g | 14 kcal |
| 10 piece (small) | 30 g | 143 kcal |
| 1 serving (medium) | 40 g | 190 kcal |
| 1 cup (medium) | 45 g | 214 kcal |
| 1 pack (large) | 60 g | 285 kcal |
| 2 pack (double) | 60 g | 285 kcal |
| 100 g | 100 g | 475 kcal |
| 1 pack (jumbo) | 100 g | 475 kcal |
Calculated from 475 calories per 100 g.
Frequently Asked Questions About Tofu crisps
What are tofu crisps made of?
Tofu crisps are made primarily from tofu, which is pressed soy curd. Manufacturers or home cooks season it and remove enough moisture to make it crunchy; extra ingredients and the exact method vary by product.
Do tofu crisps taste like tofu?
Tofu crisps can have a mild soy-like taste, but seasoning often shapes their flavor more strongly. Plain versions are fairly neutral, while flavors such as chili, barbecue, or herbs make them taste quite different.
Are tofu crisps healthy?
Tofu crisps can be a convenient plant-protein snack, but they are still a snack rather than a substitute for a varied meal. Some versions are heavily salted or oily, so frequent large servings may add more of those than you intend.
How do you make tofu crisps at home?
To make tofu crisps at home, press firm tofu thoroughly, slice it thinly, and add your chosen seasoning. Bake or air-fry the slices until crisp, arranging them in a single layer so moisture can escape evenly.
Can tofu crisps replace potato chips?
Tofu crisps can replace potato chips when you want a crunchy, savory snack, but their flavor and texture are different. They tend to taste more like seasoned soy, so they may not satisfy someone looking for the familiar potato-chip taste.
Are tofu crisps ready to eat, or do you have to cook them?
Packaged tofu crisps are usually ready to eat, so you do not need to cook them. Homemade tofu slices need to be baked or air-fried until dry and crisp; simply slicing tofu will not give them a crunchy texture.
What dips go well with tofu crisps?
Tofu crisps pair well with hummus, a creamy herb dip, or a spicy dipping sauce. Choose a milder dip for strongly seasoned crisps, or a more flavorful dip for plain ones.
How do you keep tofu crisps crunchy after opening?
Keep tofu crisps in an airtight container in a cool, dry place after opening. Exposure to humid air softens them, so close the container promptly; briefly reheating softened crisps may restore some crunch.
Can you make tofu crisps in an air fryer?
Yes, an air fryer works well for making tofu crisps. Press the tofu first, cut it into thin pieces, season lightly, and arrange the pieces without overlapping so they dry and crisp rather than steam.
Are tofu crisps good for weight loss?
Tofu crisps are not a weight-loss food by themselves. Their protein may make a snack more satisfying, but they can also be energy-dense, so eating them in large amounts may work against a calorie-controlled plan.
Tofu crisps Vitamins & Minerals
Vitamins
Biotin
2.4µg · 8% DV
B1
0.05mg · 4% DV
Vitamin E
0.63mg · 4% DV
Folate
13.5µg · 3% DV
Minerals
Manganese
0.44mg · 19% DV
Phosphorus
132mg · 19% DV
Copper
0.17mg · 19% DV
Calcium
105mg · 11% DV
Sodium
195mg · 8% DV
Potassium ⭐
126mg · 4% DV
Tofu crisps Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tofu crisps
To burn the 143 calories in 1 pack (small) (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 Tofu crisps?
Tofu crisps are a savoury snack made by seasoning tofu, the soy-based food associated with East Asian cuisines, then turning it into thin, crunchy pieces. They offer a crisp alternative to conventional potato chips, with flavourings varying by brand or recipe.
Enjoy them straight from the pack as a snack, or serve them with a dip; they also work as a crunchy topping for salads and soups. Their savoury taste and firm crunch make them easy to pair with fresh vegetables. They have a notably high protein content—32 g per 100 g—but are also energy-dense, so a small portion alongside something fresh can make a more balanced snack.
How Nutritious Is Tofu crisps?
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
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 Tofu crisps 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 Tofu crisps Contain Allergens?
Contains these allergens:
Which Diets Is Tofu crisps Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Tofu crisps Fat Profile
SATURATED
1.14g
MONOUNSATURATED
2.46g
POLYUNSATURATED
2.43g
Omega 6:3 ratio 29.2:1
Above the ideal 4:1 (29.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.