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Tofu schnitzel Calories
High-protein tofu-based schnitzel, typically breaded and fried
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Tofu schnitzel (120 g) has 276 calories. That works out to 230 calories per 100 g. It contains 16.8 g of carbs, 16.8 g of protein, 15.6 g of fat and 3 g of fiber. Its 204 mg of Phosphorus covers 29% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Tofu schnitzel Nutrition Facts
Selected: 1 piece (medium) · 120 g
276
KCAL / 120G
Carbs
16.8g
· 6% DV
Protein
16.8g
· 34% DV
Fat
15.6g
· 20% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 24% · Protein 24% · Fat 52%
Tofu schnitzel nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 276 kcal | |
| Total fat | 15.6 g | 20% |
| Saturated fat | 2.16 g | 11% |
| Trans fat | 0.04 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 16.8 g | 6% |
| Fiber | 3 g | 11% |
| Protein | 16.8 g | 34% |
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 schnitzel?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 276 kcal |
| 1 piece (thin) | 60 g | 138 kcal |
| 1 piece (small) | 80 g | 184 kcal |
| 100 g | 100 g | 230 kcal |
| 1 serving (medium) | 120 g | 276 kcal |
| 1 piece (thick) | 150 g | 345 kcal |
| 1 piece (large) | 160 g | 368 kcal |
| 2 piece (double) | 240 g | 552 kcal |
Calculated from 230 calories per 100 g.
Frequently Asked Questions About Tofu schnitzel
What is tofu schnitzel made of?
Tofu schnitzel is made from sliced tofu coated in breadcrumbs and cooked, often by frying. The coating may use flour and egg or a plant-based substitute, while seasonings give the mild-tasting tofu more flavor.
How do you make tofu schnitzel at home?
Press firm tofu to remove excess water, slice it, and season it. Coat each piece in flour, then an egg or plant-based dipping mixture, then breadcrumbs; pan-fry or bake until the coating is browned.
How do you get tofu schnitzel crispy?
For crispy tofu schnitzel, remove as much moisture as possible from the tofu and coat it evenly in breadcrumbs. Leave space between pieces while cooking, and use a preheated pan or oven so the coating browns instead of steaming.
Can you cook tofu schnitzel in an air fryer?
Yes, tofu schnitzel cooks well in an air fryer. Lightly oil the breadcrumb coating, arrange the pieces in a single layer, and turn them partway through cooking so both sides brown evenly.
What should you serve with tofu schnitzel?
Serve tofu schnitzel with potato salad, roasted potatoes, steamed vegetables, or a crisp green salad. A squeeze of lemon or a mustard-based sauce adds brightness and balances the rich, crunchy coating.
What sauce goes with tofu schnitzel?
Tofu schnitzel pairs well with lemon, mustard sauce, garlic yogurt, or vegan mayonnaise. For a lighter option, stir chopped herbs and lemon juice into yogurt or a plant-based alternative.
Is tofu schnitzel the same as regular schnitzel?
No. Tofu schnitzel uses soy-based tofu instead of the thin cutlet of meat used in many traditional schnitzels. Its flavor is milder, and the seasoning and breadcrumb coating contribute much of its character.
Can tofu schnitzel be baked instead of fried?
Yes, tofu schnitzel can be baked. Place the coated pieces with space between them on a lined baking tray, brush or spray the coating lightly with oil, and turn them once for more even browning.
How do you reheat tofu schnitzel without making it soggy?
Reheat tofu schnitzel in an oven, toaster oven, or air fryer rather than covering it in a microwave. Dry heat helps restore some crispness to the breadcrumb coating; avoid stacking the pieces while they warm.
Can you freeze tofu schnitzel?
Yes, tofu schnitzel can be frozen after cooking. Let it cool completely, freeze the pieces separately before packing them together, and reheat from thawed in an oven or air fryer to improve the coating’s texture.
Tofu schnitzel Vitamins & Minerals
Vitamins
Biotin
6µg · 20% DV
Vitamin E
2.16mg · 14% DV
B6
0.22mg · 13% DV
B1
0.14mg · 12% DV
Minerals
Phosphorus
204mg · 29% DV
Manganese
0.66mg · 29% DV
Copper
0.22mg · 24% DV
Sodium
504mg · 22% DV
Potassium ⭐
216mg · 6% DV
Tofu schnitzel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tofu schnitzel
To burn the 276 calories in 1 piece (medium) (120 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 schnitzel?
Tofu schnitzel is a schnitzel-style dish made by coating slices or slabs of tofu in breadcrumbs and frying them. It adapts the Central European schnitzel tradition into a meat-free meal. The coating turns crisp and golden while the tofu stays soft and mild inside, making it a good base for savoury seasonings.
Serve it hot with lemon, potato salad, roast potatoes or a fresh green salad; it also works well in a sandwich. Tofu gives it a useful amount of plant protein—14 g per 100 g—while the breading and frying add carbohydrates and fat. For a lighter finish, bake it or cook it in an air fryer with only a little oil.
How Nutritious Is Tofu schnitzel?
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
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 schnitzel 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 schnitzel Contain Allergens?
Contains these allergens:
Which Diets Is Tofu schnitzel Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not 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 schnitzel Fat Profile
SATURATED
2.16g
MONOUNSATURATED
4.92g
POLYUNSATURATED
5.76g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.