Tempura Tofu Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of tempura tofu contains 271 calories, 11.7g protein, 14.8g carbs, and 18.2g fat. Tempura Tofu is a good source of sodium.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 271 kcal | 14% |
| Protein | 11.7g | 23% |
| Carbohydrates | 14.8g | 5% |
| Total Fat | 18.2g | 23% |
| Fiber | 1.5g | 5% |
| Sodium | 320.0mg | 14% |
Is Tempura Tofu Good for You?
Tempura Tofu is a nutritious plant-based protein source that delivers 11.7g of protein (23% Daily Value) and 18.2g of total fat (23% Daily Value) per 100g serving. While it is moderately calorie-dense at 271 kcal per 100g, it is rich in essential amino acids and provides meaningful amounts of protein to support muscle maintenance. The crispy coating does add sodium at 320mg (14% Daily Value), so it works best as an occasional rather than everyday staple for those monitoring salt intake.
Key Health Benefits of Tempura Tofu
High in Plant-Based Protein: With 11.7g of protein per 100g serving, it is an excellent choice for vegetarians and vegans looking to meet their protein needs without animal products. This supports muscle repair and satiety throughout the day.
Supports Complete Amino Acid Profile: Tofu naturally contains all nine essential amino acids, making it is a complete protein. Even after the tempura preparation, it is still a valuable source of these building blocks your body cannot produce on its own.
Provides Energy Through Healthy Fats: The 18.2g of total fat per serving includes both saturated and unsaturated fats from the tofu and frying oil. These fats support hormone production, cell membrane health, and nutrient absorption when consumed in moderation.
Lower Fiber Content Means Easy Digestion: At 1.5g of fiber per 100g, it is gentle on the digestive system compared to many plant-based proteins. This makes it is a good option for those with sensitive stomachs who still want substantial protein intake.
Moderate Sodium from Preparation: While it is not a low-sodium food at 320mg per 100g, this is reasonable given the tempura preparation method. Pairing it with fresh vegetables and low-sodium sides helps balance overall daily sodium intake.
How Does Tempura Tofu Compare?
Tempura Tofu contains more total fat (18.2g) than plain grilled tofu due to the deep-frying process, but it maintains comparable protein levels at 11.7g per 100g. When compared to fried chicken of similar weight, Tempura Tofu offers equal or better protein content while providing plant-based benefits. The crispy coating adds appealing texture and calories, making it is a more indulgent choice than steamed or pan-fried tofu preparations.
Frequently Asked Questions
How many calories is in tempura tofu?
Tempura Tofu contains 271 calories per 100g serving. A typical restaurant portion of 150-200g would provide approximately 405-542 calories, depending on the amount of batter and oil absorbed during frying.
Is tempura tofu good for weight loss?
Tempura Tofu is moderately calorie-dense and higher in fat due to the deep-frying process, making it is less ideal for strict calorie restriction. However, its 11.7g of protein per 100g supports satiety, so small portions paired with vegetables can fit into a balanced weight loss plan.
Does tempura tofu have complete protein?
Yes, Tempura Tofu is a complete protein because the underlying tofu contains all nine essential amino acids. The tempura preparation method does not diminish this amino acid profile, making it is a fully functional protein source for plant-based diets.
Is tempura tofu keto-friendly?
Tempura Tofu is not ideal for strict keto diets because it is contains 14.8g of carbohydrates per 100g, primarily from the flour-based batter. While it is high in fat and protein, the carb content exceeds typical keto macros for a single serving.
How should I store leftover tempura tofu?
Leftover Tempura Tofu keeps best in an airtight container in the refrigerator for up to 3 days. To restore crispness, reheat it is in an oven or air fryer at 350°F rather than microwaving, which can make the coating soggy.
How to Track Tempura Tofu Nutrition with Gram
The Gram app makes logging Tempura Tofu simple—just snap a photo of your meal and our AI food scanner instantly identifies portion sizes and calculates your complete nutrient breakdown. You’ll see exactly how much protein, fat, carbs, and sodium you’re consuming in seconds, making it is easy to stay on track with your daily nutrition goals. Whether you’re logging a restaurant order or homemade tempura tofu, Gram syncs all macronutrients to give you the full picture of your diet.
Frequently Asked Questions
How many calories is in tempura tofu?
Tempura Tofu contains 271 calories per 100g serving. A typical restaurant portion of 150-200g would provide approximately 405-542 calories, depending on the amount of batter and oil absorbed during frying.
Is tempura tofu good for weight loss?
Tempura Tofu is moderately calorie-dense and higher in fat due to the deep-frying process, making it is less ideal for strict calorie restriction. However, its 11.7g of protein per 100g supports satiety, so small portions paired with vegetables can fit into a balanced weight loss plan.
Does tempura tofu have complete protein?
Yes, Tempura Tofu is a complete protein because the underlying tofu contains all nine essential amino acids. The tempura preparation method does not diminish this amino acid profile, making it is a fully functional protein source for plant-based diets.
Is tempura tofu keto-friendly?
Tempura Tofu is not ideal for strict keto diets because it is contains 14.8g of carbohydrates per 100g, primarily from the flour-based batter. While it is high in fat and protein, the carb content exceeds typical keto macros for a single serving.
How should I store leftover tempura tofu?
Leftover Tempura Tofu keeps best in an airtight container in the refrigerator for up to 3 days. To restore crispness, reheat it is in an oven or air fryer at 350°F rather than microwaving, which can make the coating soggy.
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Nutrition data sourced from USDA FoodData Central. Track tempura tofu and thousands of other foods with the Gram app.