Tofu, fried
FDC 172451oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 66 · +3 vs Legumes & beans medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Tofu, fried is a strongly nutrient-dense choice at 66 of 100. Within legumes & beans it ranks 28 of 60. Per 100 grams it is an excellent source of protein (38% DV), an excellent source of calcium (29% DV), an excellent source of iron (27% DV). Most of its 270 calories per 100 grams come from fat.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 270 kcal | 14% |
| Total fat | 20 g | 26% |
| Saturated fat | 2.9 g | 15% |
| Cholesterol | 0 mg | 0% |
| Sodium | 16 mg | 1% |
| Carbohydrate | 8.9 g | 3% |
| Dietary fiber | 3.9 g | 14% |
| Sugars | 2.7 g | |
| Protein | 19 g | 38% |
| Potassium | 146 mg | 3% |
| Calcium | 372 mg | 29% |
| Iron | 4.9 mg | 27% |
| Magnesium | 60 mg | 14% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 1 µg | 0% |
| Vitamin E | 0.04 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 76 kcal | 4% |
| Total fat | 5.7 g | 7% |
| Saturated fat | 0.82 g | 4% |
| Cholesterol | 0 mg | 0% |
| Sodium | 4.5 mg | 0% |
| Carbohydrate | 2.5 g | 1% |
| Dietary fiber | 1.1 g | 4% |
| Sugars | 0.76 g | |
| Protein | 5.3 g | 11% |
| Potassium | 41 mg | 1% |
| Calcium | 104 mg | 8% |
| Iron | 1.4 mg | 8% |
| Magnesium | 17 mg | 4% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0.28 µg | 0% |
| Vitamin E | 0.01 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 172451Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the legumes & beans median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
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