Tofu, fried

Plant foods · Legumes · Beans, lentils & peas

g
Macronutrients 65 / 100 How is this scored?

Composition

Energy

Protein 18.8 g · 75 kcal/100g
Fat 20.2 g · 182 kcal/100g
Carbs 8.9 g · 35 kcal/100g
Fiber 3.9 g
Water 51 g
Total energy 270 kcal

Energy is predominantly from fat (62%); EFSA recommends 20–35% for a balanced diet

Fat quality 73 / 100 How is this scored?
Total fat
20.2g
Saturated
2.9g
Monounsat.
4.5g
Polyunsat.
11.4g
Omega-6
10.04g

Saturated fat is 9.7% of energy, within the WHO limit of 10%.

Protein quality 100 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Micronutrients 52 / 100 How is this scored?

Vitamins

Vitamin A 1 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Vitamin E 0.0 mg
Vitamin K 8 µg
Thiamin (B1) 0.17 mg
Riboflavin (B2) 0.05 mg
Niacin (B3) 0.1 mg
Pantothenic (B5) 0.1 mg
Vitamin B6 0.10 mg
Folate (B9) 27 µg
Vitamin B12 0.00 µg

Minerals

Calcium 372 mg
Iron 4.9 mg
Magnesium 60 mg
Phosphorus 287 mg
Potassium 146 mg
Sodium 16 mg
Zinc 2.0 mg
Copper 0.40 mg
Manganese 1.50 mg
Selenium 28.5 µg

Notable source of Manganese (75% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.