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.

Baking is my go-to method for how to cook tofu. It yields flavorful, firm cubes that are perfect for adding to a stir fry, salad, or bowl!

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.

1 servings of crispy air-fryer tofu contains 175 Calories. The macronutrient breakdown is 14% carbs, 47% fat, and 39% protein.

Is air frying healthier than oven cooking? Both air frying and oven cooking primarily use hot air, so there's less difference between the two. Still, the scientists behind the fish cake study found that baking these cakes in the oven created fewer AGEs overall.

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.

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.

On its own, tofu is bland. Letting it sit in a marinade for as little as 15 minutes makes all the difference in the world. Cornstarch. I tested this air fryer tofu both with and without cornstarch.

Eating tofu and other soy foods every day is generally considered safe. That said, you may want to moderate your intake if you have: Breast tumors: Because of tofu's weak hormonal effects, some doctors suggest that people with estrogen-sensitive breast tumors limit their soy intake.

Air fryers also can reduce calories since they require significantly less oil. For example, air-fried foods may only need one teaspoon of oil, adding 40 calories. In contrast, just one tablespoon of oil absorbed into foods during deep frying adds about 120 calories.

Does air frying add calories? ›

Are Air-Fried Foods Better for You? 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.

Tofu nutrition. This meatless option is a staple for vegetarians, and rightfully so. It boasts more fiber, calcium, iron, magnesium, zinc and folate than chicken and contains fewer calories.

While air fryers are popular, the most expensive models can start to get a little pricey which could undermine their status as a budget item. Many people came out for halogen ovens as the better option.

Cons of Air Fryer: Disadvantages

Air fryers have a limited cooking capacity compared to traditional ovens or deep fryers, making them unsuitable for larger families or cooking larger portions.

It tastes like extra-crispy oven-baked food. Here's why: Air fryers are basically tiny convection ovens, which work by constantly circulating hot air all around your food. In an air fryer, the food you're cooking also sits inside a perforated basket, allowing lots of air flow all around your food.

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.

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.

Deep-frying

Tofu gets a crispy outside and a golden-brown colour when deep-fried yet remains soft on the inside. Pat the tofu dry before deep-frying to avoid splattering, or dip the tofu in rice flour or potato flour. Heat the oil in a deep fryer at 180°C, or heat a substantial amount of oil in a wok.