Tofu Nutrients
Every 100 grams of dried, frozen tofu contains the following average levels of protein, carbohydrates, calories, sugar, fat, fiber, and vitamins/ minerals [1].
Nutrients in 100 grams of Tofu | Amounts |
Protein |
52.5 g |
Carbohydrates |
10 g |
Calories |
477 kcal |
Sugar |
0.2 g |
Fat |
30.3 g |
Fiber |
7.2 g |
Calcium |
364 g |
Iron |
9.73 g |
Magnesium |
59 g |
Phosphorus |
483 g |
Potassium |
20 g |
Sodium |
6 g |
Zinc |
4.9 g |
Copper |
1.18 g |
Manganese |
3.69 g |
Selenium |
54.3 g |
Vitamin C |
0.7 g |
Thiamin |
0.494 g |
Riboflavin |
0.317 g |
Niacin |
1.19 g |
Vitamin B6 |
0.286 g |
Folate |
92 g |
But that is not all. In addition to containing various nutrients, tofu has features that can help our health and well-being if used in moderation in recipes that align with our goals and body needs.
Learn More: Can You Eat Cheese on a Keto Diet? How Much?
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The Benefits of Tofu
Tofu can have different benefits, including having isoflavones, increasing muscle mass, boosting weight control, helping with certain cancers, alleviating hot flashes, helping male fertility and female hormones, decreasing cholesterol levels and diabetes, and providing antidepressant effects.
Tofu Contains Isoflavones
The chemical structure of isoflavones is similar to the hormone estrogen, enabling them to link to both estrogen receptors (ER)—ERα and ERβ [2] [3]. So, they can produce estrogen-like effects and are known as phytoestrogens.
Soybeans are rich sources of isoflavones, as each gram of soy protein in soybeans and soy foods contains about 3.5 mg of isoflavones [4].
So, one serving of a traditional soy food, such as 100 g of tofu or 250 mL soymilk, can provide around 25 mg isoflavones [5].
Tofu Helps Increase Muscle Mass
Studies show that tofu can help muscle growth as it contains calcium and iron. Calcium boosts muscle movement, while iron contributes to delivering oxygen to the muscle cells.
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A 2015 study on the effects of soy protein on muscle development showed that soy protein can be as effective in supporting lean muscle gain [6].
Harvard T.H. Chan School of Public Health:
"Tofu, being low in carbohydrates and a good source of protein, can be part of a balanced ketogenic diet. It also provides healthy fats and important micronutrients, making it a nutritious choice."
Tofu Can Help Weight Management
A 2017 study on the role of protein on satiety showed that the most effective macronutrient that can provide a feeling of satiety is dietary protein [7].
Also, a 2008 review indicated that soy is as effective as other protein sources for helping weight loss [8].
Tofu Can Help Certain Cancers
Studies show that in countries that consume soy foods, the rate of prostate cancer is lower as isoflavones can help protect individuals against this disease [9].
Also, another study on 25 types of cancer indicated that the incidence of breast cancer is lower in countries where they consume high amounts of soy foods [10].
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Tofu Helps Reduce Hot Flashes
One of the most annoying and common symptoms of menopause in women is hot flashes, which include feeling warmth, as well as sweating, flushing, shivering, and even anxiety [11].
Various studies have been conducted on the effects of soy foods on hot flashes, and the results indicated the positive effects of soy foods because of containing isoflavones [12] [13] [14].
Tofu Can Reduce Cholesterol Levels
A 1995 meta-analysis of the clinical data showed that 31 trials on 564 participants were indicative of the positive impacts of soy protein in lowering low-density lipoprotein cholesterol (LDL-C) [15].
Tofu Can Help with Heart Disease
Soy foods can help decrease the risk of CVD through different mechanisms. A 2015 study showed that genistein lowers the incidence of ischemic stroke by reducing ischemic stroke risk factors [16].
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Also, soy protein can decrease LDL-cholesterol [17] [18] and blood pressure and isoflavones can boost arterial health [19] [20].
Journal of Nutrition and Metabolism:
"Studies indicate that tofu consumption can support muscle maintenance and provide a low-carb protein option for those on a ketogenic diet. It is also linked to various health benefits, including improved heart health."
Tofu Can Reduce the Risk of Diabetes
A 2020 study on the effects of soy intake on the risk of type 2 diabetes found that regular consumption of tofu could reduce the risk of type 2 diabetes [21].
Also, a 2015 study showed that going on a diet containing soy protein for 1.5 months could significantly decrease blood sugar and insulin levels in individuals with gestational diabetes [22].
Tofu Can Have Antidepressant Effects
A 2016 study on the effects of soy isoflavone on depression during pregnancy showed that daily consumption of about 1.8 oz. (49 g) of tofu can decrease the risk of depression during pregnancy [23].
In addition to providing these health benefits, tofu can be part of ketogenic diets, like the standard Keto, as it contains low levels of carbohydrates.
Learn More: Can You Eat Pineapple on a Keto Diet?
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Is Tofu Keto?
Many people ask, “Is tofu Keto?”, Yes, you can have tofu in a ketogenic (Keto) diet, as it is relatively low in carbohydrates, so it’s a suitable option for a low-carb or ketogenic lifestyle.
You can choose the specific type of tofu and the serving size based on your health and fitness goals and dietary needs. Consulting a dietitian can also help.
But the most important point is how to eat tofu on a Keto diet to enjoy the taste and nutrients while having variety in dishes and avoiding boring meals.
Learn More: Carnivore vs Keto: Result, Meal Plan and Food List
Abby Langer, Registered Dietitian:
"Tofu is a keto-friendly protein source that can help those on the diet meet their protein needs without adding significant carbs. It's versatile and can be incorporated into many keto recipes."
5 Keto-Friendly Recipes with Tofu
You can use the following recipes to make Keto-friendly dishes with tofu.
- Grilled Tofu Skewers
- Tofu and Vegetable Stir-Fry
- Keto Tofu Scramble
- Tofu Avocado Salad
- Creamy Tofu Soup
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Grilled Tofu Skewers
Ingredients:
- 14 oz firm tofu
- 2 tbsp olive oil
- 1 bell pepper
- 1 zucchini
- 5 cherry tomatoes
- Some garlic
- A pinch of salt
- Some pepper
Instructions:
- Cut tofu in cubes.
- Marinate tofu cubes in a mixture of olive oil, minced garlic, and spices.
- Thread marinated tofu cubes and vegetables onto skewers.
- Grill until tofu is lightly browned and vegetables are tender.
- Enjoy!
"For those following a keto diet, tofu offers a plant-based protein option that is low in carbohydrates. It can help diversify protein sources while maintaining the low-carb requirements of the diet."
Tofu and Vegetable Stir-Fry
Ingredients:
- 14 oz. (400g) extra-firm tofu
- 1/4 cup (60ml) low-carb stir-fry sauce (soy sauce, ginger, garlic, and a sugar substitute)
- 4 cups of low-carb vegetables (broccoli, bell peppers, cauliflower)
- 2 tbsp olive oil for cooking
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Instructions:
- Sauté cubed tofu in olive oil until golden brown.
- Add chopped vegetables and stir-fry until tender.
- Pour in the low-carb stir-fry sauce and cook until everything is well-coated.
- Serve hot and enjoy!
Learn More: Is Sour Cream Keto? The Best Sour Cream to Buy
Keto Tofu Scramble
Ingredients:
- 12 oz (340g) silken tofu or firm tofu
- 2 tbsp olive oil
- 2 cups of spinach or kale
- 1 cup of cherry tomatoes
- Some salt, pepper, and herbs
Instructions:
- Sauté crumbled tofu in olive oil until heated through.
- Add spinach or kale and cherry tomatoes, cooking until the greens are wilted.
- Season with salt, pepper, and herbs of your choice.
- Bon Appetit!
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Tofu Avocado Salad
Ingredients:
- 12 oz. (340g) of extra-firm tofu
- 1 avocado
- 1 cucumber
- 4 cups of mixed salad greens
- 1/4 cup (60ml) olive oil and balsamic vinegar dressing
Instructions:
- Grill or sauté tofu until crispy on the outside.
- Assemble a salad with mixed greens, diced avocado, sliced cucumber, and grilled tofu.
- Drizzle with a keto-friendly olive oil and balsamic vinegar dressing.
- Enjoy!
Creamy Tofu Soup
Ingredients:
- 12 oz (340g) silken tofu
- 4 cups of chicken or vegetable broth
- 1 cup of mushrooms
- 2 cups of spinach or bok choy
- Some garlic, ginger, and soy sauce
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Instructions:
- Blend silken tofu until smooth.
- Mix tofu puree, broth, mushrooms, garlic, ginger, and soy sauce in a pot.
- Simmer until mushrooms are tender, then add spinach or bok choy and cook until wilted.
- Enjoy!
You can get the following average calories, protein, carbohydrates, fat, and fiber from the above recipes.
Keto Recipes with Tofu | Calories | Protein | Carbohydrates | Fat | Fiber |
Grilled Tofu Skewers |
300 kcal |
15 g |
12 g |
20 g |
3 g |
Tofu and Vegetable Stir-Fry |
250 kcal |
18 g |
15 g |
14 g |
7 g |
Keto Tofu Scramble |
280 kcal |
14 g |
10 g |
20 g |
5 g |
Tofu Avocado Salad |
320 kcal |
15 g |
14 g |
25 g |
8 g |
Creamy Tofu Soup |
200 kcal |
12 g |
10 g |
10 g |
4 g |
If you are looking for variety in your Keto dishes and are considering low-carb alternatives to tofu, you can use the following options.
Low-Carb Alternatives to Tofu on Keto
- Tempeh: It is a fermented soy product with a nutty flavor and firm texture. It contains lower levels of carbohydrates than tofu and is a good source of protein.
- Seitan: It is made from gluten, the protein in wheat. Although it may not be suitable for those with gluten sensitivity or intolerance, it's low in carbohydrates and high in protein. Seitan has a chewy texture and can be used in stir-fries, stews, and other savory dishes.
- Eggplant: Sliced and grilled eggplant can be another low-carb alternative to tofu. You can use it in dishes like eggplant lasagna or grilled eggplant stacks.
- Cauliflower: Cauliflower rice, cauliflower mash, or even cauliflower steaks can be used as a base for meals instead of tofu.
- Portobello Mushrooms: They have a meaty texture and can be grilled or roasted to replace tofu in various recipes. They can be stuffed, sliced, or used as burger patties.
- Cheese: Hard cheeses like cheddar, mozzarella, or feta can add flavor and protein to keto meals. You can use cheese in Keto-friendly casseroles, salads, or omelets.
- Avocado: It is a nutrient-dense and low-carb option that can add creaminess to dishes. Use mashed avocado in place of tofu in salads, wraps, or as a topping for Keto-friendly tacos.
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Summary
The answer to the common question “Is tofu Keto?” is yes. But you need to consider portion sizes and consume tofu in moderation so it won’t interfere with other Keto-friendly food sources you consume.
You can always consult healthcare professionals like dietitians to get personalized Keto meal plans to reach your health and fitness goals.