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Smoked tofu Calories
High-protein smoked soy-based tofu
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Smoked tofu has 170 calories. It contains 3.5 g of carbs, 18 g of protein, 10 g of fat and 1.5 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.
Smoked tofu Nutrition Facts
Selected: 100 g
170
KCAL / 100G
Carbs
3.5g
· 1% DV
Protein
18g
· 36% DV
Fat
10g
· 13% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 8% · Protein 41% · Fat 51%
Smoked tofu nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 170 kcal | |
| Total fat | 10 g | 13% |
| Saturated fat | 1.4 g | 7% |
| Trans fat | 0 g | |
| Sodium | 520 mg | 23% |
| Total carbohydrate | 3.5 g | 1% |
| Fiber | 1.5 g | 5% |
| Protein | 18 g | 36% |
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 Smoked tofu?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 100 g | 170 kcal |
| 1 slice (thin) | 20 g | 34 kcal |
| 1 slice (thick) | 35 g | 59 kcal |
| 1 piece (small) | 50 g | 85 kcal |
| 1 serving (diced) | 75 g | 128 kcal |
| 1 cup (shredded) | 90 g | 153 kcal |
| 100 g | 100 g | 170 kcal |
| 1 cup (diced) | 120 g | 204 kcal |
| 1 piece (large) | 180 g | 306 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Smoked tofu
What is smoked tofu?
Smoked tofu is tofu made from soybeans that has been smoked to give it a distinct, savory flavor. It is often firm and can be eaten on its own or added to meals.
Do you need to cook smoked tofu before eating it?
No, smoked tofu is usually ready to eat and does not need cooking first. Slice it into a sandwich or crumble it over a salad, or heat it if you prefer a warmer, firmer texture.
How do you make smoked tofu crispy?
Cut smoked tofu into thin slices or small cubes, pat the surface dry, and pan-fry it with a little oil until browned. Avoid crowding the pan so the pieces sear rather than steam.
What does smoked tofu taste like?
Smoked tofu has a savory, often lightly salty taste with a noticeable smoky aroma. Compared with plain tofu, it is usually more flavorful and firmer, so it can add a smoky note without a marinade.
How can you use smoked tofu in recipes?
Add smoked tofu to stir-fries, noodle bowls, salads, sandwiches, or soups. Its smoky flavor pairs well with mushrooms, greens, beans, and roasted vegetables, and it can be crumbled into a breakfast hash.
Can smoked tofu replace bacon?
Smoked tofu can stand in for bacon in sandwiches, salads, and breakfast dishes, especially when thinly sliced and pan-fried until browned. It brings a smoky flavor, though it will not reproduce bacon’s crisp, fatty texture exactly.
Does smoked tofu need to be pressed before cooking?
Usually, smoked tofu does not need pressing because it is typically firmer and less watery than silken tofu. Patting it dry is enough for better browning; pressing can make some varieties crumbly.
Should you marinate smoked tofu?
You can marinate smoked tofu, but it already has a strong flavor. A short marinade with citrus, spices, or a little soy sauce can add another layer without masking the smoke.
How long does smoked tofu last after opening?
Keep opened smoked tofu covered in the refrigerator and use it within a few days. Discard it if it develops mold, an unusual smell, or a slimy surface, rather than tasting it to check.
Is smoked tofu good for you?
Smoked tofu can be a useful protein-rich plant food, and soy also provides unsaturated fats. Its salt content varies by product, so people limiting sodium should compare options and consider how much salty sauce they add.
Smoked tofu Vitamins & Minerals
Vitamins
Biotin
8µg · 27% DV
Vitamin K
12µg · 10% DV
B1
0.08mg · 7% DV
Folate
25µg · 6% DV
Minerals
Calcium
350mg · 35% DV
Phosphorus
220mg · 31% DV
Manganese
0.6mg · 26% DV
Sodium
520mg · 23% DV
Potassium ⭐
140mg · 4% DV
Smoked tofu Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Smoked tofu
To burn the 170 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 Smoked tofu?
Smoked tofu is tofu made from soybeans that has been smoked for a savoury, woodsy flavour. Tofu has roots in China, while smoked versions are used in a range of cuisines and are especially familiar in parts of Europe. It offers a plant-based alternative to meat, with a firmer texture than plain tofu.
Slice or cube it and pan-fry until browned, or add it to salads, sandwiches, grain bowls and stir-fries. It is often ready to eat, though heating helps bring out its flavour. With 18 g of protein per 100 g, smoked tofu can make a satisfying centrepiece for a meat-free meal. Pair it with crisp vegetables and grains, and use little added oil if you want to keep the dish lighter.
How Nutritious Is Smoked 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 Smoked 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 Smoked tofu Contain Allergens?
Contains these allergens:
Which Diets Is Smoked 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
Smoked tofu Fat Profile
SATURATED
1.4g
MONOUNSATURATED
2.2g
POLYUNSATURATED
5.8g
Omega 6:3 ratio 8.7:1
Above the ideal 4:1 (8.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.