Calories
285 kcal
14% of Daily kcal · energy-dense
Protein
13 g
25% RDI
Fat
23 g
3.5g sat fat
Carbs
7 g
3% RDI
Sugar
1.5 g
3% RDI
Fiber
2.3 g
8% RDI
Salt
0.1 g
1% RDI
Tofu Puffs (Tau Pok)
Tofu Puffs (Tau Pok) is a popular ingredient in East and Southeast Asian cuisines—made by deep-frying tofu into light, airy pouches used in soups, stir-fries and hot pots. It provides concentrated plant protein, delivering about 12.5g of protein per 100g. Because it is deep-fried, Tofu Puffs (Tau Pok) is relatively energy-dense and rich in fats, but much of the fat profile is from unsaturated oils and it can contribute useful omega‑3s and plant-based protein to a meal. It also supplies some minerals like manganese and copper and a small amount of fiber. From a nutritional perspective, Tofu Puffs (Tau Pok) is a convenient way to boost plant protein and healthy fats in dishes; choosing baked, air-fried or lightly pan-fried preparations can keep the same texture while reducing added oil and calories.
Vegan · Lactose free · Gluten free · Processed · ~1.70€/100g
Kinome Health Grade
B+
Healthy
-
Nutrition
Macronutrients per selected portion. Derived from Fried Tofu Puffs.
Nutrition quality
Scored against dietary guidelines. Tap rows for a deeper breakdown.
Composite score - weighted by current nutrition science
B+ · 7.1 / 10
Healthy alternatives
Ingredients that rank higher on the overall quality profile and might substitute well in some recipes.
Recipes featuring Tofu Puffs (Tau Pok)
Top-rated recipes across the kinome library.
Frequently asked
Q.01Is Tofu Puffs (Tau Pok) healthy?
Yes, Tofu Puffs (Tau Pok) is considered healthy with a Health Grade of B+. It has a strong fat quality profile.
Q.03What NOVA processing level is Tofu Puffs (Tau Pok)?
Tofu Puffs (Tau Pok) is NOVA 3 - Processed.
Q.05Is Tofu Puffs (Tau Pok) gluten free?
Yes, Tofu Puffs (Tau Pok) is gluten free.
Q.02What are the macros in Tofu Puffs (Tau Pok)?
100g of Tofu Puffs (Tau Pok) contains 285 kcal, 12.5g protein, 7g carbohydrates, 23g fat, and 2.3g fiber.
Q.04Is Tofu Puffs (Tau Pok) vegan?
Yes, Tofu Puffs (Tau Pok) is vegan.
Q.06Is Tofu Puffs (Tau Pok) lactose free?
Yes, Tofu Puffs (Tau Pok) is lactose free.
KinomeOther Refrigerated