Is Tofu Keto?

by Susan Grey on August 10, 2019


Is tofu keto? Yes, tofu is keto friendly. Tofu is a soy by-product that has low levels of carbs and also provides adequate levels of protein. The fact that tofu is low carb means that it is keto friendly (providing it fits in your carb allowance). It is great for a vegetarian keto diet. Tofu is highly versatile and quickly absorbs flavors to suit a huge variety of dishes (link). 
Tofu originated in Asia and has become famous all over the world. It has been consumed in Japan for more than 2000 years. It is made using soybeans, making it rich in protein. Usually, the beans are soaked, husks removed, cooked and converted into liquid form. After coagulation, the liquid becomes more robust and turns into tofu. The product has over the years become very popular with many specialized diets, especially ketogenic diets, since its low carb, gluten-free and dairy-free.
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What Is Keto?



Keto is an extremely low carb, high fat, and adequate protein diet that helps the body to burn fat effectively. The main focus of a ketogenic diet is to transform and keep your body in a state of ketosis. Usually, your body burns carbohydrates for energy. However, when you limit the amount of carbs and eat adequate amounts of protein in your diet the body breaks down stored fat and the liver produces ketones. It then uses ketones for fuel.
As you continue with your keto diet, your whole body changes its fuel supply from carbohydrates and runs on burning fat. As your insulin levels dip, the fat burning process increases at an incredibly fast rate. This way, you will be able to lose weight and gain benefits from the process, including decreased hunger and acquiring a steady supply of energy. Generally, to be in a state of ketosis, you must keep your carb intake less than 50g net carbs every day, ideally under 20g for the best results. 

Nutritional Information
(What Is It Made From? Are The Ingredients Keto?)



A typical serving contains 3.3g of fats, 7g of protein, 2g of carbs, along with 0.25g of fiber. 
Disclaimer: Ensure that you check the label of the tofu carefully, some brands contain three times more net carbs.
The carbohydrate content is considered very low, and the 7g protein offers you just the right amount of proteins, both great for achieving your ketosis goals. Though the fiber content in tofu is really tiny, adding tofu to a balanced diet can contribute to your weight loss goals. The reason is due to the fact that fiber helps you feel fuller for longer, so you should never have to overeat. Other additional benefits of fiber in tofu include prevention of hemorrhoids and constipation by helping you maintain a healthy digestive system and help to regulate your sugar levels. The recommended fiber content for keto is around 20 - 30g daily.
Tofu is available in supermarkets and groceries in different varieties such as firm, extra-firm, super firm, and silken. These types vary in terms of consistency and level of water content. The less firm varieties such as silken and soft tend to have fewer carbs, fats, calories, and proteins compared to much firmer types. 

5 Varieties



1. Silken Tofu

Carb Content - A 100g serving contains 1.4g of carbs
This Japanese style is smoother and creamier compared to other varieties of Tofu. This type of Tofu has the highest water content. It's generally a great alternative to meat dishes. You can also use it as an alternative to dairy products, especially for desserts. Since it's smooth and creamy, you can blend it into smoothies or mix with honey and eat it with fruits. You can also combine it with chopped spicy herbs and enjoy as a dip. Try out the tasty low carb pudding recipe which is also a great option to incorporate into your ketogenic diet using silken tofu. It only has 2.5g of carbs per serving. 
Instant Low Carb Tofu Pudding Recipe - (link)

2. Firm Tofu 

Carb Content - A 100g serving contains 2.3g of carbs
As the name implies has a firmer consistency than silken and resembles raw meat. This type of Tofu can be sliced into cubes and marinated or seasoned as it absorbs many flavors. Don't be shy of being creative when using it as a replacement for other protein types. Have fun making delicious crispy buffalo bites. This fantastic recipe will leave you wanting more. Ensure that you always drain and press the firm tofu before baking so that it can absorb as many flavors as possible. Baking the bean curd will give you a much better meat-like texture. 
Crispy Buffalo Bites Recipe - (link)

3. Extra Firm

Carb Content - A 100g serving contains 2.6g of carbs
It has similar properties to those of firm tofu and holds its shape quite well. This is because it has higher levels of protein and less water compared to the softer varieties. You can cut it into cubes or slices. You may stir fry, deep fry, pan-fry, grill or bake it. If you decide to go the baking way, use this incredible crisp baked tofu recipe to help you keep your low carb diet in check.
Perfectly Crisp Baked Tofu - (link)

4. Soft Tofu

Carb Content - A 100g serving contains 2g of carbs
The texture of this tofu is the same as to that of cheese. It's more like silken tofu and can be used equivalently. Soft tofu is less consistent compared to firm, and you can easily crumble it into soups, salads and even make scrambled tofu. 
Tofu Sesame Sauce Recipe - (link)

5. Super Firm Tofu

Carb Content - A 100g serving contains 2.6g of carbs
Super firm tofu has the highest protein content as compared to other varieties of tofu. The reason is that it has the lowest water content and is easy to slice into well-shaped cubes. It tends to dry out much quicker when grilling or baking. Slice the tofu into slices and make baked sesame tofu cubes to delight your taste buds.
Baked Sesame Tofu Cubes - (link)




Are soybeans good on a keto diet?
When you consume 100g of soybeans, you take in nutrients as stated below;
 Calories - 416
 Fat - 19.94g
 Carbs - 30.16g
 Protein - 36.49g
The 30.6g carb content is quite high; making it generally not recommended especially when on a strict keto diet. Generally, legumes have very high levels of carbs, making them not ideal for ketogenic diets. 
Is tofu suitable for a low carb diet?
Tofu is great for low carb diets. In a 100g serving, you will get 2 grams of net carbs. A recommended keto diet ranges anywhere between 20g and 50g of net carbs depending on your plan to get you into a state of perfect ketosis. Tofu, therefore, fits the low carb requirement acceptable for the diet. However, you should consider the carb amount in any tofu brand you buy since others have three times higher net carbs.
The protein in the tofu also may help you lose weight since it may trigger fat burning and help you feel fuller for a longer time.
Is tofu that bad for you?
Tofu is not that bad for you. The product is an excellent source of proteins for keto dieters and vegetarians alike. Additionally, it also contains all essential amino acids that your body requires to function effectively. It also provides your body with fats, carbs, and various vitamins together with minerals. It's generally safe for consumption however, there are some controversies around soy generally, check out this article if you’re interested in learning more (link).

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