Which Tofu Has the Lowest Fat? A Complete Nutritional Guide

November 12, 2025 •

4 min read

Tofu's versatility and nutritional benefits have made it a staple in many diets, but not all types are created equal, especially when it comes to fat content. Understanding which tofu has the lowest fat is crucial for those monitoring their intake, and the answer lies primarily in its water content. The higher the water content, the lower the concentration of fats and other macronutrients per serving.

Quick Summary

This guide breaks down the fat content and nutritional differences across various tofu types, including silken, soft, firm, and extra-firm. Learn how the pressing process impacts macronutrient density, helping you choose the best option for low-fat recipes and overall dietary goals.

Key Points

Silken tofu has the lowest fat: Due to its high water content, un-pressed silken tofu contains the least amount of fat and calories per serving.
Firmness correlates with fat content: The more water that is pressed from the tofu, the firmer it becomes, and the higher its fat and protein concentration will be.
Firm and extra-firm tofu are denser: While still healthy, firm and extra-firm varieties contain more fat per serving than softer options because they are more condensed.
Cooking method affects fat: Although naturally low in fat, how you cook tofu can impact the final fat content. Frying will add more fat than baking or steaming.
Check nutrition labels: Always review the nutrition facts on the packaging, as fat content can vary between brands, even for the same type of tofu.
Versatility for recipes: Choose your tofu type based on your recipe's needs; silken for creamy dishes and extra-firm for hearty, cooked meals.

Understanding the Tofu Production Process

All tofu begins with soybeans, but the final product's texture and nutritional profile depend on how much water is pressed out during production. The manufacturing process involves soaking, grinding, and filtering soybeans to create soy milk, which is then coagulated with a curdling agent. The curdled soy milk is then pressed into blocks. The longer the pressing time, the firmer the tofu and the lower its water content. This process concentrates the soy's protein and fat, which is why softer tofus are naturally lower in these macronutrients per gram.

A Comparison of Tofu Types and Their Fat Content

Silken Tofu: The Low-Fat Champion

Silken tofu, an un-drained and un-pressed Japanese-style tofu, retains the highest water content of all varieties, giving it a delicate, custard-like texture. As a result, it has the lowest fat and calorie density. A 3-ounce serving can contain as little as 2 grams of total fat. Its smooth consistency makes it ideal for blending into sauces, smoothies, desserts, and creamy dressings where a low-fat protein boost is desired.

Soft Tofu: The Middle Ground

Soft tofu is slightly more pressed than silken, giving it a bit more structure while still being quite delicate. It has a slightly higher fat content than silken but remains considerably lower than firmer varieties. For example, a 3-ounce serving might contain around 3.5 grams of fat. It works well for dishes like mapo tofu, where its slight firmness holds up better than silken, or crumbled into soups.

Firm and Extra-Firm Tofu: Higher Fat, More Protein

Firm and extra-firm tofu are heavily pressed to remove most of the water, resulting in a dense, compact block that holds its shape well. This pressing concentrates the nutrients, leading to a higher fat and protein content per serving compared to softer tofus. A 3-ounce serving of firm tofu can have about 4 grams of fat, while extra-firm can have around 5 grams. This makes them excellent for stir-frying, grilling, and baking, as they won't fall apart during cooking.

Tofu Nutritional Breakdown: A Comparison Table


Tofu Type	Total Fat (per 3 oz / 85g)	Calories (per 3 oz / 85g)	Protein (per 3 oz / 85g)	Best Use Cases
Silken Tofu	~2 g	~39-60 kcal	~3.5-6 g	Smoothies, sauces, dressings, creamy desserts
Soft Tofu	~3.5 g	~55-70 kcal	~6.5-7 g	Soups, scrambled tofu, light curries
Firm Tofu	~4 g	~70-80 kcal	~8-9 g	Stir-fries, pan-frying, marinades
Extra-Firm Tofu	~5 g	~75-130 kcal	~9-14 g	Grilling, baking, frying for a meatier texture

Note: Nutritional information can vary by brand and preparation methods. Always check the product's nutrition label for precise data.

How to Choose the Right Tofu for Your Needs

When your primary goal is to find the lowest-fat option, silken tofu is the clear winner. However, your recipe and desired texture should also guide your choice. For applications where a smooth, creamy consistency is needed, silken tofu is the only viable option. If you need a bit more structure for a soup, soft tofu is a good compromise. For dishes that require a sturdy, sliceable texture, such as a stir-fry or grill, firm or extra-firm tofu will be necessary despite their slightly higher fat content. Even the firmer varieties are still very low in fat compared to many animal protein sources.

Tips for Cooking with Different Tofu Types

For Soft and Silken Tofu

Handle with care: Their delicate nature means they can easily break apart.
Blend into recipes: They are best used in blended applications rather than cooked in solid pieces.

For Firm and Extra-Firm Tofu

Pressing is key: To achieve the best texture and maximize flavor absorption, press the tofu to remove excess water before cooking. This can be done with a special tofu press or by stacking heavy items on the block.
Marinate for flavor: Due to their denser texture, these tofus benefit from marinating to absorb sauces and spices.
Cook for crispiness: Frying, baking, or grilling extra-firm tofu can achieve a satisfyingly crispy exterior.

Conclusion: The Lowest-Fat Option Is Silken

When it comes to answering the question, "which tofu has the lowest fat?", silken tofu is the definitive choice. Its high water content makes it the least dense and therefore lowest in fat and calories per serving, ideal for creamy, blended applications. For those prioritizing a specific texture or higher protein density for cooking, firmer options offer excellent nutritional profiles with only slightly more fat. Ultimately, all types of tofu offer a healthy, plant-based source of protein and essential nutrients, with options available to suit various dietary needs and culinary uses.

References

USDA National Nutrient Database: https://fdc.nal.usda.gov/

Frequently Asked Questions

The primary factor is the amount of water pressed out during the manufacturing process. Softer tofus, like silken, have a higher water content and lower fat, while firmer tofus have more water removed, concentrating the fat and other nutrients.

All tofu is generally considered low in fat, especially compared to many animal proteins. However, the fat and calorie density increases with the firmness of the tofu due to the lower water content.

For the same serving size, silken tofu has the lowest fat and calories, but also the lowest protein. Extra-firm tofu has the highest protein, fat, and calories, along with more vitamins and minerals due to its density.

It is not recommended to use low-fat silken or soft tofu for stir-frying, as they have a delicate, high-water content that will cause them to crumble. Firm or extra-firm tofu is better for these applications as it holds its shape.

Regular tofu is not completely fat-free but is very low in fat. Soy-free alternatives, such as those made from fava beans, can be processed to contain zero carbohydrates or fat. Always check the specific product label.

To reduce fat when cooking with firm or extra-firm tofu, use pressing to remove as much water as possible. Then, opt for cooking methods like baking, air-frying, or pan-frying with minimal oil, rather than deep-frying.

Yes, most of the fat found in tofu is unsaturated, which is considered heart-healthy. Tofu contains no cholesterol and is low in saturated fat.