Nutrition facts · Beans, nuts and seeds
Calories in Tofu puffs
Tofu puffs have 270 calories per 100 g, and one 13 g piece has about 35 calories. Most of those calories come from fat (20.2 g per 100 g), since the tofu is deep-fried, with protein (18.8 g) a solid second and relatively few carbs (8.9 g).
Calories come from: Carbs 12% · Fat 62% · Protein 26%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 270 kcal | 18.8 g | 8.9 g | 20.2 g |
| 1 piece | 13 g | 35 kcal | 2.4 g | 1.2 g | 2.6 g |
| 1 oz | 28.4 g | 77 kcal | 5.3 g | 2.5 g | 5.7 g |
Full nutrition (Per 100 g)
| Calories | 270 kcal |
|---|---|
| Protein | 18.8 g |
| Carbohydrates | 8.9 g |
| of which sugars | 2.7 g |
| Fiber | 3.9 g |
| Fat | 20.2 g |
| of which saturated | 2.9 g |
| Sodium | 16 mg |
What changes the calories
- Because tofu puffs are deep-fried, the amount of oil they absorb during frying can vary by brand and batch, which shifts the fat and calorie content.
- Simmering puffs in soups, curries or hotpots lets them soak up the cooking liquid, so a richer or oilier broth adds calories on top of the puff itself.
- Rinsing or blanching tofu puffs in hot water before cooking can remove some surface oil.
- Piece size varies between brands, so counting pieces may be less accurate than weighing.
Tips for logging it accurately
- Weigh tofu puffs before adding them to a dish rather than estimating by piece, since sizes differ widely.
- Log the sauce, broth or stir-fry oil separately, because puffs absorb whatever they are cooked in.
- In BerryFit, snap a photo of your bowl and then adjust the tofu puff portion to the weighed amount for a closer estimate.
Log Tofu puffs in seconds
Snap a photo of your meal or search for Tofu puffs in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in one tofu puff?
One 13 g tofu puff has about 35 calories, with 2.4 g protein, 1.2 g carbs and 2.6 g fat.
Are tofu puffs high in protein?
They provide 18.8 g of protein per 100 g, though fat is higher at 20.2 g, so fat contributes more of the calories.
Do tofu puffs have more calories than regular tofu?
Yes, frying adds the calories of the oil the tofu absorbs, so tofu puffs are more calorie-dense than plain, unfried tofu.
Are tofu puffs the same as aburaage?
Both are fried tofu and both come in at 270 calories per 100 g, though aburaage is usually thin sheets while puffs are airy cubes.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Tofu, fried, FDC ID 172451); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
