Fried Tofu
Moderate nutritional value
Indonesian deep-fried firm tofu with a sweet soy and chili dip.
Tahu goreng is Indonesian firm tofu soaked in a garlic, coriander and turmeric brine, deep-fried until crisp outside and soft inside, and served with kecap manis mixed with shallots and bird's eye chilies. Four pieces with the dip (130 g) have about 200 kcal, 12 g protein and 13 g fat; the sweet soy dip supplies about 8 g of sugar and half of the 640 mg sodium.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 9.3g | 16.6% |
| Fat | 9.7g | 13.9% |
| Carbs | 10g | 3.3% |
| Simple Sugars | 3.5g | Estimate |
| Complex Carbs | 5.3g | Estimate |
| Fiber | 1.2g | 4.8% |
| Water | 68g | 2.7% |
| Calories | 156 | 6.9% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 3.56 | g | 17.8% |
| Monounsaturated | 3.2 | g | 12.8% |
| Polyunsaturated | 2.12 | g | 16.3% |
| Omega-3 | 0.636 | g | Estimate |
| Omega-6 | 1.484 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 3.05 | mg |
| Vitamin E | 0.84 | mg |
| Selenium | 9.82 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 0.727 | mcg | 0.1% |
| vitamin B1 | 0.051 | mg | 4.3% |
| vitamin B2 | 0.063 | mg | 4.8% |
| vitamin B3 | 0.236 | mg | 1.5% |
| vitamin B6 | 0.101 | mg | 5.9% |
| vitamin B9 | 15.7 | mcg | 3.9% |
| vitamin B12 | 0 | mcg | 0.0% |
| vitamin C | 3.05 | mg | 3.4% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 0.845 | mg | 5.6% |
| vitamin K | 2.76 | mcg | 2.3% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 204 | mg | 20.4% |
| iron | 1.88 | mg | 10.4% |
| magnesium | 42 | mg | 10.5% |
| phosphorus | 130 | mg | 18.6% |
| potassium | 205 | mg | 7.9% |
| sodium | 495 | mg | 21.5% |
| zinc | 0.891 | mg | 8.1% |
| copper | 0.222 | mg | 24.7% |
| manganese | 0.73 | mg | 31.7% |
| selenium | 9.82 | mcg | 17.9% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 227 | mg | 32.4% | 130% |
| Isoleucine | 444 | mg | 31.7% | 135% |
| Leucine | 728 | mg | 26.7% | 109% |
| Lysine | 468 | mg | 22.3% | 89% |
| Methionine limiting | 148 | mg | 14.1% | 59% |
| Phenylalanine | 805 | mg | 46.0% | 179% |
| Threonine | 410 | mg | 39.0% | 150% |
| Tryptophan | 125 | mg | 44.6% | 173% |
| Valine | 458 | mg | 25.2% | 105% |
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Recipe
See full recipeIngredients
- Firm tofu 500 g
- Garlic 4 cloves (16 g)
- Ground coriander 1 tsp (2 g)
- Ground turmeric 1/2 tsp (1.5 g)
- Salt 1 tsp (6 g)
- Water 250 ml
- Vegetable oil, for deep-frying 500 ml
- Kecap manis (sweet soy sauce) 3 tbsp (55 g)
- Bird's eye chilies 4 (8 g)
- Shallots 2 (30 g)
Instructions
- 1
Pat the tofu dry and cut it into 8 thick rectangles or 16 triangles.
- 2
Crush the garlic with the coriander, turmeric and salt to a paste and stir it into the water in a shallow dish.
- 3
Soak the tofu in the seasoned water for 15-20 minutes, turning once, then drain and pat dry with paper towels.
- 4
Heat the oil in a wok or deep pan to 180C.
- 5
Fry the tofu in 2 batches for 6-8 minutes, turning, until the outside is golden and crisp; drain on paper towels.
- 6
Slice the shallots and chilies thinly and stir them into the kecap manis for the dipping sauce.
- 7
Serve the tofu hot with the sauce on the side.