baked vs fried vs air-fried tofu: What are the differences in calories and taste? (2024)

FAQs

Baked vs fried vs air-fried tofu: What are the differences in calories and taste? ›

Frying tofu can give it a crispy texture, but comes at a cost – it can be high in calories, up to three times more than baked or air-fried tofu. This is because frying requires added oil as a heat conductor, which cooks the tofu evenly but also makes it absorb more oil, resulting in more fat and calories.

It sticks, and the crispy bits end up sticking to the pan, which is a tofu tragedy. Plus, it requires more oil, and you don't need to use a lot of oil to get crispy tofu. When you bake your tofu, you give it time to develop crispy edges and warm, pillowy insides. It's simply the best.

Healthier - For starters, broiling tofu is a healthier method of cooking than frying, and it requires less oil to create crispier cubes. Easy - It's also really easy to make.

It's crunchy, super flavourful, protein-packed, and simple to make. And you don't have to do any chopping! I do prefer this air fried tofu over pan fried tofu. The cooking method itself is just easier and it doesn't make as much of a mess.

Yes, air fryers require little to no oil for cooking and by preparing food using hot air the amount of calories can be cut down by 70–80%. Are air fryers energy efficient? Yes, air fryers are generally considered more energy-efficient than traditional ovens.

On the other hand, baking tofu is a healthy alternative to frying, with much lower fat and calorie content, although it doesn't offer the same crispiness.

3 oz of baked tofu (Wildwood) contains 130 Calories. The macronutrient breakdown is 15% carbs, 47% fat, and 39% protein. This is a good source of protein (23% of your Daily Value).

Contains antinutrients

Like most plant foods, tofu contains several antinutrients. These compounds are naturally found in plant foods and lower your body's ability to absorb nutrients from food ( 6 ).

Tofu is a cholesterol-free, low-calorie, high-protein food that's also rich in bone-boosting calcium and manganese. Tofu may help you to lose weight by keeping you fuller for longer on fewer calories than meat. It may reduce the risk of heart disease, especially when swapped for saturated fat-heavy animal proteins.

Similarly, the American Cancer Society sees no dangers from eating soy. "For the vast majority of people, it should be reasonable to incorporate tofu in their daily diet without any issues," Sun said.

How many calories are in air fried tofu? ›

Air Fryer Crispy Tofu - Nutrition Information

Calories: 165 kcal; Carbohydrates: 3.3 g; Protein: 11.1 g; Fat: 13.2 g; Sodium: 460 mg; Fiber: 0.5 g; Sugar: 0.2 g.

Despite the nutritional benefits of tofu, fried tofu is not a healthy food choice. The problem lies in the frying cooking method. Although tofu is naturally low in calories and fat, frying adds tons of fat grams to the tofu and drastically increases the dish's calorie count.

An air fryer rapidly circulates heated air throughout the cooking cavity, helping to remove surface moisture from food and create a crispy exterior. Conventional, non-convection ovens use heating elements on the top and bottom of the cooking cavity, leaving the air fairly static.

Potential Weight Gain: Overconsumption of air-fried foods, despite their lower fat content, can still contribute to weight gain due to calorie-dense preparations. Carcinogen Production: Certain cooking oils and high-temperature cooking in air fryers can produce carcinogenic compounds, posing long-term health risks.

Summary. In conclusion, while air fryers offer certain benefits such as reduced calorie intake and faster cooking times, they are not without their limitations. Size constraints, limited cooking options, and concerns about crispiness are driving some people to look for alternatives.

By most measures, air frying is healthier than frying in oil. It cuts calories by 70% to 80% and has a lot less fat. This cooking method might also cut down on some of the other harmful effects of oil frying.

Why won't my tofu get crisp? This could likely be a result of not drying out the tofu enough to drain out the extra moisture. It's also possible that your oven temperature is not hot enough. Make sure it's preheated and heat the pan in the oven for extra crispness.

Heat a large oven-safe metal or cast iron skillet over medium heat. Once hot, add the oil and the seasoned tofu. Sauté for 5 minutes, shaking/flipping occasionally to cook on all sides, until tofu has a slight crust on each side and has begun to brown.

You can bake, pan-fry, or deep fry your tofu.

All methods work well, but if you want it truly crispy like the kind you may get at your favorite Asian restaurant, you need to deep fry it or at least use a lot of oil while pan-frying.

It also contains trypsin inhibitors, which interfere with the digestion and absorption of protein. Fortunately, this should not be much of a concern for most people, as soaking, sprouting, cooking and fermenting tofu can significantly slash the antinutrient content.