How much protein is in 150 grams of fried tofu?

December 5, 2025 •

3 min read

According to nutritional data, a 150-gram serving of fried tofu contains approximately 28.2 grams of protein, a significant increase from its raw form due to moisture loss during cooking. This makes it a protein-dense plant-based food choice.

Quick Summary

This article details the specific protein amount in 150 grams of fried tofu, explaining how cooking methods like frying affect its nutritional concentration and overall composition.

Key Points

Protein Content: 150 grams of fried tofu contains approximately 28.2 grams of high-quality, plant-based protein.
Concentration Effect: Frying removes moisture from the tofu, which concentrates the protein and other nutrients into a denser portion.
Nutritional Trade-offs: While protein becomes more concentrated, frying also increases the fat and calorie content due to oil absorption.
Complete Protein Source: Tofu is a complete protein, providing all nine essential amino acids, making it an excellent meat alternative.
Method Matters: The final nutritional profile, particularly fat content, depends heavily on the cooking method, with air frying or pan-frying with minimal oil being healthier options.
Health Benefits: The protein and isoflavones in tofu contribute to heart health, bone density, and overall wellness.

The Nutritional Difference: Raw vs. Fried Tofu

Understanding the protein content of fried tofu requires looking at how cooking changes its composition. Raw, firm tofu typically contains around 12.8 to 15 grams of protein per 100 grams, but this can vary by brand and firmness. The primary difference between raw and fried tofu lies in moisture content and fat. When tofu is fried, it releases its internal water and absorbs cooking oil. This dehydration process concentrates the protein and other nutrients into a smaller, denser portion.

How Frying Affects Protein Concentration

Frying's impact on protein is a key factor in calculating the nutritional value of your meal. The process of deep-fat frying can cause the energy value to increase substantially due to fat absorption, sometimes more than doubling the calories per 100 grams. The loss of water, however, is what directly increases the protein-to-weight ratio. A 150-gram block of raw tofu will have less protein than a 150-gram portion of fried tofu because the fried version has less water and is therefore denser in nutrients. Research indicates that moderate frying conditions can even improve the protein digestibility of tofu by altering its structure. While very high temperatures can potentially cause minor chemical changes to amino acids, the overall protein content remains intact and highly bioavailable.

To maximize the protein benefits without excessive fat, consider methods like air frying or pan-frying with minimal oil. This allows for the desired texture while keeping the fat content in check.

Calculating Protein for 150g Fried Tofu

To determine the approximate protein in 150 grams of fried tofu, we can use average nutritional data for fried tofu per 100g. Using a figure of 18.8 grams of protein per 100 grams for fried tofu, the calculation is straightforward.

Step 1: Find the protein per 100g of fried tofu: 18.8g.
Step 2: Calculate the protein for 150g: $(1.5 imes 18.8 ext{g}) = 28.2 ext{g}$.

Therefore, a 150-gram serving of fried tofu provides around 28.2 grams of high-quality, plant-based protein.

Comparison Table: 150g Fried Tofu vs. Other Proteins


Protein Source (150g)	Approximate Protein Content (g)	Notes
Fried Tofu	28.2	A concentrated, complete plant protein.
Cooked Chicken Breast	36	Animal protein, no fiber.
Cooked Salmon	37.5	Animal protein, rich in omega-3s.
Cooked Lentils (dry)	30	Plant protein, also high in fiber.
Tempeh	25.5	Fermented soy, complete protein, high in probiotics.

Health Benefits of Tofu Protein

Beyond its high protein content, tofu offers numerous health benefits. The protein in tofu is a complete protein, meaning it contains all nine essential amino acids required for human health. For vegetarians and vegans, this makes it an indispensable part of a balanced diet. Tofu protein is also linked to several health advantages:

Heart Health: Regular consumption of soy protein has been associated with maintaining healthy cholesterol levels.
Bone Density: Tofu made with calcium sulfate is an excellent source of calcium, which is vital for bone strength.
Rich in Nutrients: Tofu provides a host of other beneficial minerals, including iron and manganese, along with isoflavones, which offer antioxidant properties.
Satiety: The combination of protein and fiber can help increase feelings of fullness, aiding in weight management.

Tips for Healthier Fried Tofu

To make fried tofu a healthier meal, consider these tips:

Use Firm Tofu: The firmer the tofu, the less water it contains initially, which reduces oil absorption during frying. Extra-firm tofu is ideal.
Press Your Tofu: Before cooking, press the tofu to remove as much moisture as possible. This leads to a crispier texture and reduces the amount of oil the tofu soaks up.
Moderate Oil Usage: Pan-frying with a small amount of oil or using an air fryer can significantly cut down on the total fat and calorie count while still achieving a golden, crispy exterior.
Consider Coatings: For a crispy crust, a light dusting of cornstarch or tempura flour can be effective without adding heavy breading.

Conclusion

In summary, 150 grams of fried tofu can be expected to deliver a potent 28.2 grams of complete, plant-based protein. The frying process, which removes moisture and adds oil, is responsible for this increased protein concentration compared to raw tofu. This makes fried tofu a filling, nutrient-rich option for anyone looking to increase their protein intake, especially those following a plant-based diet. By using healthier frying methods, you can enjoy the delicious, crispy texture while maximizing the health benefits of this versatile food.

For more detailed nutritional information, consult the USDA's food database.

Frequently Asked Questions

No, frying does not significantly destroy the protein in tofu. The cooking process primarily removes moisture, which concentrates the protein content. While very high temperatures can cause minor chemical changes, the protein's overall nutritional value remains high and bioavailable.

Yes, tofu is a complete protein. As a soy product, it contains all nine essential amino acids that the human body cannot produce on its own.

A 150g portion of fried tofu has more protein than a 150g portion of raw tofu. Frying removes water, so the protein is more concentrated by weight in the cooked version. For instance, 150g of extra-firm raw tofu might have around 22.5g of protein, while 150g of fried tofu has about 28.2g.

From a calorie and fat perspective, raw tofu is generally healthier. Frying adds significant calories and fat from the cooking oil. However, fried tofu is more protein-dense by weight and can be part of a healthy diet when prepared with healthier cooking methods, such as minimal oil or air frying.

Extra-firm tofu is the best choice for frying. It holds its shape well and has a higher protein content and lower moisture level from the start, which minimizes oil absorption and results in a crispier texture.

A 150g serving of fried tofu contains approximately 28.2 grams of protein. In comparison, 150g of cooked, skinless chicken breast typically has around 36 grams of protein. While chicken has slightly more, fried tofu provides a substantial amount of protein from a plant-based source.

Yes, you can make fried tofu healthier by pressing it thoroughly to remove moisture before cooking. You can also use an air fryer or pan-fry with a minimal amount of healthy oil instead of deep frying.