Is Tofu Keto or Just Low-Carb? The Complete Guide

When it comes to plant-based protein, tofu is one of the best options out there. It’s a complete protein, packed with plenty of essential vitamins and minerals – not to mention its endless versatility in the kitchen.

While tofu is no doubt a superfood, you might be wondering, “is tofu keto?” or “is tofu low-carb?”

The short answer is: Yes, tofu can fit into a keto or low-carb diet, especially if you are vegetarian or vegan. That being said, there might be more appropriate animal-based protein sources for those who eat meat.

This guide will explain everything you need to know about tofu, like what’s inside a block, why it’s keto friendly, and how to use it in recipes.

Keto vs. low-carb

A keto diet typically limits daily carb intake at 50 grams or less. This strict limit is necessary to allow for ketosis.

On the other hand, a low-carb diet is usually more flexible, allowing anywhere from 100 to 150 grams of carbs/day, depending on individual needs.

A 100 gram serving of extra-firm tofu contains around 3 grams of carbs, so tofu can fit into both a keto and low-carb diet.

What exactly is tofu?

Tofu is made by curdling soy milk, before pressing it into blocks (similar to how cheese is made). These blocks come in various consistencies, ranging from silken/soft tofu, all the way to extra firm tofu. The protein content in tofu comes from the soybeans, which are naturally protein-rich. Tofu is also naturally low-calorie due its low carb content.

Nutritional content in tofu

The nutritional content of tofu largely depends on the type of tofu. Below is a nutritional comparison (per 100 grams) of some of the most common kinds of tofu: Silken, firm, and extra-firm. This is an estimated average and will vary sightly from brand to brand.

This table shows that:

• Silken tofu has the lowest carb and calorie content, but it also contains the lowest amount of protein.
• Extra-firm tofu has by far the highest amount of protein.

Best type of tofu for keto/low-carb diet

While you might think that silken tofu is the best choice since it has the lowest amount of carbs, it’s important to consider protein content as well. Silken tofu contains more water than firm or extra-firm tofu – which is what gives it such a low carb count. The downside is that this also means less protein.

Firm and extra-firm tofu contain substantially more protein, with only around 1 to 2 grams more carbs per 100 grams.

If you’re following a plant-based keto/low-carb diet, or simply want to feel fuller for longer, then firm or extra-firm tofu with a higher protein content is likely the best option.

Is tofu the best choice on keto?

For vegans and vegetarians on a keto diet, tofu is one of the most practical sources of plant-based protein (especially firm or extra-firm tofu).

However, tofu might not necessarily be the best protein option if you eat meat. Here’s why.

On a keto diet, eating high-fat foods is important since this becomes your body’s main source of energy (as opposed to carbs). While tofu is high-protein, it is also quite low in fat. That is why animal-based foods like salmon, chicken thighs, or eggs are commonly eaten on a keto diet. They are high in protein but also higher in fat.

Once again, this doesn’t mean you can’t include tofu in your diet. It might simply be better suited as an additional source of protein, rather than a primary one.

Health benefits of tofu

Regardless of whether you’re following a keto/low-carb diet or not, tofu can provide several health benefits.

• Builds muscle and strengthens bones: Since tofu contains a substantial amount of complete protein (especially the firmer kinds), this encourages muscle repair and growth, as well as supporting bone health.

• May reduce cancer risk: Some studies have suggested that eating a soy-rich diet can reduce the risk of breast cancer, as well as lung and prostate cancer.

• Boosts heart health: Soy foods like tofu contain isoflavones, which can help lower blood pressure and in turn lower the risk of heart disease. Tofu has also been found to naturally lowering cholesterol.

• Helpful for weight management: Tofu is a nutrient-dense, high-protein food – yet it is also low-calorie. This means it will keep you feeling satiated for longer, while helping you maintain a healthy weight.

Keto friendly ways to prepare tofu

• Pan-frying/sautéing seasoned cubes of firm or extra-firm tofu in olive oil or coconut oil.

• Crumbing extra-firm tofu and pan-frying to make a tofu scramble and mixing in any keto-friendly additions

• Adding cubed tofu to low-carb soups or broths.

• Making a tofu stir-fry with keto-friendly veggies like broccoli, mushrooms, or zucchini.

• Making these 15 minute air-fried crispy tofu balls and swapping out the cornflakes coating for crushed pork rinds or grated parmesan.

Keto friendly recipes from the blog

Looking for some for some more simple keto recipes to try alongside tofu? Here are a few great options:

• These 2 ingredient spinach wraps – they take less than 10 mins and are a great option for a quick meal.

• My low-carb, high-protein bread – made with cottage cheese and absolutely delicious for breakfast or a sandwich.

• These air fryer roasted peanuts – a crunchy high-protein, high-fat keto snack.

Quick summary

• Tofu is both keto and low-carb friendly, since it is naturally low in carbs.

• Extra-firm tofu is the best kind to consume on a keto diet as it contains the most protein.

• Tofu is an excellent source of protein for most people following a vegan/vegetarian keto diet.

• For those who also eat animal-based products, there are other high-fat protein sources which might be better to prioritise while following a keto diet.

If you’re wondering which other foods are appropriate on a keto diet, you might also enjoy reading this blog post, Are Dates Keto Friendly? where we breakdown whether dates can realistically fit into a keto lifestyle.

FAQs

How many grams of carbs are in tofu?

The amount of carbs in tofu will vary by type and brand you buy. Extra-firm tofu has on average around 2-3 grams of carbs per a 100 gram serving, while silken tofu usually contains a slightly less carbs (1.5-2 grams).

Can you eat tofu daily on a keto diet?

Yes, tofu can be eaten daily, as long as it fits with your carb limit for that day. But for those who consume animal-based foods, it might be better to combine tofu with other more suitable keto protein sources.

What type of tofu is best for keto recipes?

Extra-firm tofu is the best option for most keto recipes. It has the highest amount of protein, holds it shape when cooked, and it easy to work with.