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Tofu fried in olive oil Calories
Plant protein source, cooked in olive oil
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Tofu fried in olive oil (85 g) has 145 calories. That works out to 170 calories per 100 g. It contains 2.7 g of carbs, 12.3 g of protein, 9.5 g of fat and 1.4 g of fiber. Its 272 mg of Calcium covers 27% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Tofu fried in olive oil Nutrition Facts
Selected: 1 piece (medium) · 85 g
145
KCAL / 85G
Carbs
2.7g
· 1% DV
Protein
12.3g
· 25% DV
Fat
9.5g
· 12% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 34% · Fat 59%
Tofu fried in olive oil nutrition facts table · 1 piece (medium) (85 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 145 kcal | |
| Total fat | 9.5 g | 12% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0 g | |
| Sodium | 10 mg | 0% |
| Total carbohydrate | 2.7 g | 1% |
| Fiber | 1.4 g | 5% |
| Protein | 12.3 g | 25% |
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 Tofu fried in olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 85 g | 145 kcal |
| 1 tablespoon (chopped) | 15 g | 26 kcal |
| 1 piece (small) | 45 g | 77 kcal |
| 100 g | 100 g | 170 kcal |
| 1 serving (medium) | 100 g | 170 kcal |
| 1 cup (shredded) | 110 g | 187 kcal |
| 1 piece (large) | 130 g | 221 kcal |
| 1 cup (diced) | 140 g | 238 kcal |
| 1 serving (large) | 160 g | 272 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Tofu fried in olive oil
How do you make tofu fried in olive oil crispy?
To make tofu fried in olive oil crispy, press or pat the tofu dry, cut it into evenly sized pieces, and leave space between them in the pan. A light coating of cornstarch helps create a crisp outside.
Do you need to press tofu before frying it in olive oil?
Pressing tofu before frying it in olive oil is helpful, especially with firm tofu that holds extra water. Removing moisture improves browning and reduces splattering; patting it thoroughly with a clean towel is a quick alternative.
What kind of tofu is best for tofu fried in olive oil?
Firm or extra-firm tofu works best for tofu fried in olive oil because it keeps its shape when turned. Silken tofu is too delicate for pan-frying in cubes and is better used in sauces, soups, or blended dishes.
Is extra-virgin olive oil suitable for frying tofu?
Yes, extra-virgin olive oil can be used to fry tofu over moderate heat. Avoid letting the oil smoke, and lower the heat if the tofu is browning too quickly before the center is hot.
Is tofu fried in olive oil healthy?
Tofu fried in olive oil can be part of a balanced meal: tofu provides plant protein, while the amount of oil absorbed varies with the cooking method. Pair it with vegetables and a grain for a more complete plate.
How long does tofu fried in olive oil keep in the fridge?
Tofu fried in olive oil generally keeps for 3–4 days in a sealed container in the refrigerator. Cool it promptly after cooking, and reheat only the portion you plan to eat.
Can you freeze tofu fried in olive oil?
Yes, tofu fried in olive oil can be frozen, though thawing may make its texture softer or more porous. Freeze it in an airtight container, thaw it in the refrigerator, and crisp it again in a pan or oven.
Why does tofu fried in olive oil turn soggy?
Tofu fried in olive oil can turn soggy if it is wet, crowded in the pan, or cooked over low heat. Dry the pieces, fry in batches, and let them brown before adding sauce or covering the pan.
Should you marinate tofu before frying it in olive oil?
Marinating tofu before frying it in olive oil is optional, but it adds flavor. Drain excess marinade and pat the pieces dry before frying so they brown rather than steam or splatter.
What should you serve with tofu fried in olive oil?
Serve tofu fried in olive oil with roasted vegetables, rice, noodles, or a fresh salad. A lemon-tahini dressing, chili sauce, or soy-based dip adds flavor without needing to coat the tofu before it crisps.
Tofu fried in olive oil Vitamins & Minerals
Vitamins
Biotin
5.1µg · 17% DV
Vitamin K
15.3µg · 13% DV
Vitamin E
1.36mg · 9% DV
Folate
21.25µg · 5% DV
Minerals
Calcium
272mg · 27% DV
Manganese
0.6mg · 26% DV
Phosphorus
162mg · 23% DV
Copper
0.17mg · 19% DV
Potassium ⭐
128mg · 4% DV
Sodium
10mg · 0% DV
Tofu fried in olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tofu fried in olive oil
To burn the 145 calories in 1 piece (medium) (85 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 fried in olive oil?
Tofu fried in olive oil starts with tofu, a soy-milk curd used widely in East Asian cooking, cut into slices or cubes and pan-fried. Its mild flavour takes on marinades and seasonings, while the surface turns golden and the middle stays tender.
Serve it warm with rice, noodles or vegetables, or let it cool for salads and grain bowls; it works well as a plant-based centrepiece in many kitchens. It provides plant protein, with 14.5 g per 100 g, alongside fat from the olive oil. For a lighter meal, use just enough oil to brown the tofu and add citrus, herbs or a crisp salad.
How Nutritious Is Tofu fried in olive oil?
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 Tofu fried in olive oil 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 fried in olive oil Contain Allergens?
Contains these allergens:
Which Diets Is Tofu fried in olive oil 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
Tofu fried in olive oil Fat Profile
SATURATED
1.44g
MONOUNSATURATED
4.08g
POLYUNSATURATED
2.81g
Omega 6:3 ratio 37.7:1
Above the ideal 4:1 (37.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.