Calories
144 kcal
7% of Daily kcal · low-calorie
Protein
16 g
31% RDI
Fat
8 g
1.2g sat fat
Carbs
1.9 g
1% RDI
Sugar
0.6 g
1% RDI
Fiber
1.2 g
4% RDI
Salt
0 g
0% RDI
Firm Tofu (Pan-Fried or Air-Fried)
Firm Tofu (Pan-Fried or Air-Fried) is a versatile soy-based food common in East Asian and vegetarian cuisines, used grilled, pan-fried, baked or added to stir-fries and salads. It’s prized for its firm texture that holds up well to marinating and high-heat cooking. Nutritionally, Firm Tofu (Pan-Fried or Air-Fried) is a concentrated plant protein source, providing about 15.5g of protein per 100g while remaining low in carbohydrates; it also supplies readily absorbable minerals such as calcium. Its fat is mostly unsaturated, making it a useful ingredient for adding protein and texture without the saturated fat found in many animal steaks. From a health perspective, firm tofu delivers a high-quality amino acid profile and is quite filling, making it a popular meat alternative for satiety and muscle maintenance; it also contributes useful minerals like calcium and trace copper and manganese.
Vegan · Lactose free · Gluten free · Processed · ~1.20€/100g
Kinome Health Grade
A+
Excellent
-
Nutrition
Macronutrients per selected portion. Derived from Tofu (Firm).
Nutrition quality
Scored against dietary guidelines. Tap rows for a deeper breakdown.
Composite score - weighted by current nutrition science
A+ · 8.6 / 10
Healthy alternatives
Ingredients that rank higher on the overall quality profile and might substitute well in some recipes.
Recipes featuring Firm Tofu (Pan-Fried or Air-Fried)
Top-rated recipes across the kinome library.
Frequently asked
Q.01Is Firm Tofu (Pan-Fried or Air-Fried) healthy?
Yes, Firm Tofu (Pan-Fried or Air-Fried) is very healthy with a Health Grade of A+. It is high in protein with 15.5g per 100g.
Q.03What NOVA processing level is Firm Tofu (Pan-Fried or Air-Fried)?
Firm Tofu (Pan-Fried or Air-Fried) is NOVA 3 - Processed.
Q.05Is Firm Tofu (Pan-Fried or Air-Fried) gluten free?
Yes, Firm Tofu (Pan-Fried or Air-Fried) is gluten free.
Q.02What are the macros in Firm Tofu (Pan-Fried or Air-Fried)?
100g of Firm Tofu (Pan-Fried or Air-Fried) contains 144 kcal, 15.5g protein, 1.9g carbohydrates, 8g fat, and 1.2g fiber.
Q.04Is Firm Tofu (Pan-Fried or Air-Fried) vegan?
Yes, Firm Tofu (Pan-Fried or Air-Fried) is vegan.
Q.06Is Firm Tofu (Pan-Fried or Air-Fried) lactose free?
Yes, Firm Tofu (Pan-Fried or Air-Fried) is lactose free.
KinomeOther Refrigerated