Calories
472 kcal
24% of Daily kcal · energy-dense
Protein
45 g
90% RDI
Fat
24 g
3.5g sat fat
Carbs
19 g
7% RDI
Sugar
6 g
12% RDI
Fiber
8 g
27% RDI
Salt
0 g
1% RDI
Tofu Skin
Tofu Skin is a traditional East Asian ingredient made from the dried sheets of soy milk film; it’s often used in Chinese, Japanese and Southeast Asian cooking as wrappers, braised strips, or meat alternatives. Rehydrated or cooked, it has a chewy texture and is prized for absorbing sauces and broths. Nutritionally, Tofu Skin is a concentrated plant protein source providing about 45g of protein per 100g, along with appreciable fiber and healthy unsaturated fats; it’s also naturally low in sodium. It contains plant-based omega‑3s and minerals like copper and manganese that contribute to its nutrient density. From a health perspective, it’s valued as a high-quality plant protein with a favorable fat profile and modest fiber content, making it a useful meat alternative in many dishes.
Vegan · Lactose free · Gluten free · Processed · ~2.00€/100g
Kinome Health Grade
A+
Excellent
-
Nutrition
Macronutrients per selected portion. Derived from Dried Bean Curd Sticks.
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 Tofu Skin
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Frequently asked
Q.01Is Tofu Skin healthy?
Yes, Tofu Skin is very healthy with a Health Grade of A+. It is high in protein with 45g per 100g.
Q.03What NOVA processing level is Tofu Skin?
Tofu Skin is NOVA 3 - Processed.
Q.05Is Tofu Skin gluten free?
Yes, Tofu Skin is gluten free.
Q.02What are the macros in Tofu Skin?
100g of Tofu Skin contains 472 kcal, 45g protein, 19g carbohydrates, 24g fat, and 8g fiber.
Q.04Is Tofu Skin vegan?
Yes, Tofu Skin is vegan.
Q.06Is Tofu Skin lactose free?
Yes, Tofu Skin is lactose free.
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