Is tofu ok for a low carb diet? The Definitive Answer

November 9, 2025 •

4 min read

Over the last few years, the debate over whether soy products, including tofu, are suitable for a low-carb lifestyle has intensified. The good news for plant-based eaters is that, despite some common misconceptions, a strategically planned low-carb diet can indeed include tofu.

Quick Summary

Tofu is a suitable low-carb food, offering significant protein with minimal carbohydrates, especially in firmer varieties. Key to success is mindful portion control and being aware of macronutrient totals to stay within your daily carbohydrate limit.

Key Points

Low-Carb Friendly: Tofu, especially firmer varieties, contains minimal net carbohydrates, making it suitable for low-carb and keto diets.
Choose Firmer Tofu: Extra-firm and super-firm tofu contain fewer carbs per gram than silken or regular versions, ideal for maximizing protein and minimizing carbs.
Pressing is Crucial: For optimal flavor absorption and crispy texture, always press the water out of firm tofu before cooking.
High-Protein Plant Source: As a complete protein, tofu is an excellent choice for vegan or vegetarian low-carb diets, providing essential amino acids.
Macro Management is Key: Tofu has lower fat than meat, so low-carb dieters, particularly on keto, must incorporate other healthy fat sources to balance their macros.
Mind Phytoestrogens and Processing: Choose organic, traditionally prepared tofu to minimize exposure to potential contaminants and avoid unnecessary additives.

What are the carbs in tofu?

At its core, tofu is made by processing soybeans into soy milk, which is then curdled and pressed into blocks. A significant portion of the carbohydrates found in whole soybeans is removed during this process, leaving behind a nutrient-dense food high in protein and healthy fats but low in carbs. The exact carb count, however, depends on the type and firmness of the tofu. Firmer versions have been pressed longer to remove more water, which also removes more of the water-soluble carbohydrates, concentrating the protein and fat.

Super-Firm Tofu: Contains the lowest carbs, around 1 gram per 100 grams, with higher concentrations of protein and fat.
Extra-Firm Tofu: A popular choice for low-carb cooking, it contains approximately 2.4 grams of carbs per 100 grams.
Firm Tofu: Contains slightly more carbs at around 2.8 grams per 100 grams, but remains very low-carb.
Silken Tofu: Contains the highest carb count among tofu varieties, with around 1.1 grams per 100 grams, but is less dense and therefore a larger portion may contain more carbs.

Comparing tofu to other protein sources

For low-carb dieters, especially those who are vegan or vegetarian, choosing the right protein source is crucial. Tofu compares favorably to many plant-based options, though it differs significantly from meat.


Protein Source	Carbs (per 100g)	Protein (per 100g)	Fat (per 100g)	Net Carbs (approx)
Firm Tofu	2.8g	17.3g	8.7g	1.9g
Chicken Breast	0g	~25g	Low	0g
Tempeh	~7-9g	~19g	~11g	Higher than tofu
Beef (Lean)	0g	~25g	Variable	0g

As the table shows, while meat offers zero carbohydrates, tofu provides a respectable amount of protein for a very low carbohydrate intake. Plant-based alternatives like tempeh contain more carbs than tofu.

Best practices for low-carb tofu preparation

To get the most out of your tofu on a low-carb diet, preparation is key. Proper cooking techniques can enhance its texture and flavor, making it a delicious and satisfying meal component.

Pressing the Tofu: This is a crucial step for extra-firm and firm tofu. Pressing removes excess water, allowing the tofu to better absorb marinades and become crispier when cooked. You can use a dedicated tofu press or simply place the block between paper towels and weigh it down for at least 15-20 minutes.
Use an Air Fryer: For a perfectly crispy texture without deep-frying, an air fryer is an excellent tool. Coating pressed tofu with a small amount of oil and arrowroot starch (a minimal carb thickener) before air-frying can create a fantastic crunch.
Marinate with Low-Carb Sauces: Tofu is a blank canvas, so marinades are essential for flavor. Use low-sodium soy sauce or tamari, rice wine vinegar, and keto-friendly sweeteners or flavorings like garlic, ginger, and sesame oil to create savory and delicious dishes.
Consider Tofu Scramble: This is a popular low-carb breakfast or brunch option. Crumble firm tofu and sauté it with onions, garlic, turmeric, and other spices for a convincing, high-protein egg substitute.
Baking and Frying: For simple, delicious results, bake marinated tofu cubes until golden and firm, or pan-fry them in healthy oils like avocado or olive oil to add healthy fats.

Addressing common soy concerns

Some low-carb and keto dieters express concern over potential side effects of soy, such as phytoestrogens. Phytoestrogens are plant-derived compounds that can mimic the hormone estrogen, but most research indicates moderate soy consumption is safe for healthy individuals. It's advisable to use organic, traditionally made tofu to avoid additives and potential pesticide exposure. Quality matters, so always check the ingredient list to ensure no hidden sugars or starches have been added.

Tofu and macros: What to watch for

While tofu is low in carbs, remember that a low-carb diet is about managing your total daily macros. Tofu is a great source of protein but is not as fat-dense as many conventional keto staples like beef or cheese. This means if you are following a strict ketogenic diet, you will need to supplement your fat intake from other sources, such as avocados, nuts, or seeds, to hit your targets. A balanced approach, using tofu as part of a varied intake of low-carb protein and fat sources, is the best strategy. For a broader range of low-carb plant protein options, explore authoritative resources like Healthline's guide on plant-based proteins: https://www.healthline.com/nutrition/protein-for-vegans-vegetarians.

Conclusion: Tofu fits into a low-carb diet with smart choices

Ultimately, the answer to "Is tofu ok for a low carb diet?" is a resounding yes, especially for those seeking plant-based protein options. With its low carbohydrate count, particularly in firmer varieties, tofu can be a versatile and nutritious addition. By understanding the nutritional differences between types, using smart preparation techniques, and being mindful of your overall macronutrient goals, you can enjoy tofu's benefits without jeopardizing your dietary progress. As with any food, moderation and sourcing high-quality, organic products are the keys to long-term success.

Frequently Asked Questions

Yes, tofu can be included in a strict ketogenic diet. Firmer types are lowest in carbs, making them an excellent protein source. Just be mindful of your portion size and overall carb intake for the day.

Firm tofu is pressed to remove more water, which also removes more of the water-soluble carbohydrates, resulting in fewer carbs per gram. Silken tofu retains more water and has a softer texture, containing more carbs by weight compared to firm varieties.

A half-cup serving of firm tofu contains approximately 1.9 grams of net carbs, making it a very low-carb choice.

Some concerns exist about soy's phytoestrogens, but most studies suggest moderate consumption (100-150g per day) is fine for most healthy individuals. For low-carb diets, focusing on organic, less processed varieties is recommended.

A 'tofu scramble' is a great low-carb recipe. You crumble firm tofu and sauté it with herbs and spices like turmeric, cumin, and nutritional yeast, creating a flavor and texture similar to scrambled eggs.

For the crispiest tofu, press it thoroughly first to remove excess moisture. Then, you can air-fry, bake, or pan-fry it. Using a light coating of arrowroot starch can also help achieve extra crispiness.

Meat contains zero carbs and is denser in protein and fat, which is often preferable on strict keto. However, tofu is an excellent low-carb, plant-based protein alternative that also provides health benefits like calcium and magnesium.