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Tofu Facts, Nutrients, Health Benefits, And More

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Tofu is an excellent substitute for dairy products, this bean curd made from soybeans can be used to make delicious smoothies or simply as a meat replacement. While it has a sour taste, tofu is an incredibly adaptable vegetable protein that absorbs many of the flavors it is cooked with. So is tofu good for people on a keto diet? Here’s what you need to know about having tofu on keto.


Believe it or not, but the answer is yes! Soy products are generally a no-go on a keto diet. They tend to be highly processed and contain high levels of carbs. But tofu is an exception. It is packed with protein and is a great source of fiber, potassium, iron, copper, and magnesium. It is also low in saturated fats and high in healthy fats, which makes tofu keto.


Tofu is high in protein and low in Carbs making it a great food choice for the keto diet.

According to Food Data Central, 100 grams or 3.5 ounces of Raw Firm Tofu contains the following nutrients:

  • Carbs: 3 grams
  • Protein: 17 grams
  • Fiber: 2 grams
  • Fat: 9 grams
  • Calories: 144

Tofu also contains these essential daily vitamins and minerals:

  • Calcium: 683 milligram (mg) / 53% of the Daily Value (DV)
  • Manganese: 1.18 mg / 51% of the DV
  • Copper: 0.378 mg / 42% of the DV
  • Vitamin A: 166 mg / 18% of the DV
  • Phosphorus: 190 mg / 15% of the DV
  • Iron: 2.66 mg / 15% of the DV
  • Magnesium: 58 mg / 14% of the DV
  • Zinc: 1.57 mg / 14% of the DV
Tofu side shot


  • Silken tofu – This is the most common type of tofu. Undrained and unpressed, it is softer than regular tofu as it is produced without separating the bean curd in production. The Japanese-style tofu has the highest water content and comes in different consistencies: soft, firm, and extra firm. You should use silken tofu if you’re planning to make puddings, smoothies, sauces, etc. You can even use it as a substitute for eggs when baking.
  • Soft and medium tofu – Soft tofu should be your first pick when making your favorite stir-fried dish. It’s packaged with water, absorbs flavors extremely well, and will enhance the flavor of your dish. It has a creamy and spongy texture and can be eaten cooked and raw – just make sure you drain the excess water before consuming it. Use soft and medium tofu for your creamy soups!
  • Firm tofu – This is another tofu that comes packed in water. It resembles feta cheese and has the same firm texture that lets you slice it without crumbling the curd. As the most versatile kind of tofu, it can be cooked in various ways. Have it stir-fried, pan-fries, deep-fried, or enjoy it in a stew or when baking. As pliable as it is, you can substitute firm tofu for anything from chicken to red meat.
Tofu top front shot


  • Smoked tofu – a replacement for smoky meats
  • Tofu skins – has a texture that resembles duck and chicken
  • Braised tofu – is a substitute for steak
  • Tofu spread – is great with sandwiches and crackers
  • Baked tofu – is often made from firm tofus and is oven-baked


Is Tofu Good For You?

Tofu can be a healthy part of a well-balanced diet. It is a great source of plant-based protein, low in calories and fat. I have listed above all nutrients, including iron, calcium, and vitamins B and E that can be found in tofu. But like everything, it is best to have tofu in moderation. You need to make sure that your tofu is prepared in a healthy way. For example, deep-fried tofu or tofu that is served with a lot of added sugar or salt is certainly not as healthy as grilled tofu.

Carbs In Tofu Vs Meat?

So you’re trying to cut down on your meat consumption and are curious about tofu carbs. You will be happy to know that while tofu isn’t completely carb-free, it is low on carb. With a variety of tofu available, it’s important to understand that different kinds come with different carb levels.

Is Tofu High In Carbs?

Tofu is generally low in carbs, but the carb amount differs between the different kinds. So while you can enjoy amazing tofu keto recipes, you should still aim to eat it in moderation to not go over your daily net carb. Many enjoy a side of tofu with soy sauce, but you try to opt for a more keto-friendly condiment such as Worcestershire sauce.


Silken tofu – 1 slice of silken tofu (84 g) 2.4 grams of carbs (including 0.1 g of dietary fiber), 4 grams of protein, and 2.3 grams of fat.

Soft tofu – 1 piece (120 g) of soft prepared tofu contains 1.42 grams of carbs (including 1.24 g dietary fiber), 8.6 grams of protein, and 4.43 grams of fat.

Firm tofu (raw) – Half a cup of firm tofu (126g) has 3.5 grams of carbs (including 2.9 g of dietary fiber), 21.8 grams of protein, and 11 grams of fat.

Tofu top front shot

Crispy Oven-baked Tofu Recipe

5 from 2 votes
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4
Calories 111 kcal


  • 1 block Extra Firm tofu
  • 1/2 tbsp Extra Virgin Olive Oil
  • 1 tsp Sodium reduced soy sauce
  • 1 tbsp Lime Juice
  • 1/2 Sea Salt
  • 1/2 tsp Onion Powder
  • 2 cloves Garlic
  • Black Pepper to taste
  • 1 tbsp Cornstarch


  • Preheat the oven to 400 Fahrenheit (204 Celsius) and line a non-stick baking paper and set it aside.
  • Place the tofu between double layers of paper towels and carefully pat it down to press the water out of the tofu block. Afterward, cut the tofu into small pieces, similar to the photo.
  • Make the marinade by mixing soy sauce, lime juice, olive oil, onion powder, sea salt, garlic and black pepper in a bowl and gently sprinkle over the tofu. If you want a crispy texture, and top it off with corn starch.
  • Bake in the oven for 20-25 minutes or until golden brown.


Calories: 111kcalCarbohydrates: 5gProtein: 9gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 2gSodium: 50mgPotassium: 17mgFiber: 1gSugar: 0.4gVitamin A: 2IUVitamin C: 2mgCalcium: 128mgIron: 1mg
Tried this recipe?Let us know how it was!

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