How Many Carbs In Tofu?
Overview
On average, a 100g block of tofu has 1.9g total carbohydrate content. The amount of carbohydrates in tofu varies from one variety to the other. Moisture content and the density of the tofu will determine the amount of carbs and other nutrients, such as protein, in the block.
The same block will have at least 4.8g of fat which is mainly constituted of polyunsaturated fat and saturated fat. The fat is broken down into lipids that serve as a secondary source of energy in the body other than carbohydrates.
Does tofu contain a lot of carbs?
No, tofu is considered to be a good source of protein as it has a much lower calorie count compared to other protein-rich meals. A 100-gram tofu block contains only 76 calories. The same block comprises at least 8 grams of proteins.
Comparison to other popular meals
Tofu vs. meat
Beef: 0g carbohydrate per 100g
Ham: 1.5g carbohydrates per 100g
Chicken: 0g carbohydrates per 100g
Pork: 0g carbohydrates per 100g
Meat does not contain carbohydrates making it a healthy and rich source of protein. 100g of beef have 26g of proteins which is much higher than the 8g from a similar tofu serving.
However, meat contains a considerable amount of fat which leads to an increase in calories. Tofu is low in calories compared to beef.
Each 100 calorie serving of meat has 8.9g proteins compared to 11g from a 100 calorie tofu serving.
Tofu vs. cheese
1.3g carbohydrates per 100g
This is noticeably lower than tofu which has 1.9g of carbs on average.
For every 100 calories of cheese, your body gets 6.2g of proteins which is much lower compared to the 11g in tofu. This makes tofu a much healthier source of proteins compared to cheese.
Tofu vs. eggs
1.1g carbohydrates per 100g
This is in the form of dissolved sugars which are absorbed in the small intestine during digestion.
Eggs offer a great source of protein which are quick and easy to prepare. A medium egg (40g, 1.4oz) contains around 6g of proteins, in a 40g block of tofu there is around 7g. One egg contains 5.5g of fat and up to 187 milligrams of cholesterol. Tofu is cholesterol-free.
Tofu vs. milk
5g carbohydrates per 100g
Milk is rich in proteins, calcium, and other nutrients such as fat, and minerals. A 1/3 cup of milk weighing at around 100g has 5.1g of protein compared to 11g in tofu.
Top 10 Tofu Varieties and Their Carb Content
| Soft Silken Tofu | 2.9g per 100g | Silken tofu has an ultra-smooth and jiggly soft texture and is ideal for pureeing, dips and dressings. A 100g of silken tofu contains 2.9g of carbohydrates and a total of 55 calories. This is much lower compared to the average tofu as it has a higher moisture content. |
| Soft Tofu | 2.4g per 100g | Soft tofu is great for scrambles and egg-like salads that require crumbles and curds. A 100g serving contains 2.4g of carbohydrates and 62 calories per serving. It also contains 6.9g protein per 100g serving. |
| Firm Tofu | 2g per 100g | Firm tofu can crisp up or hold its shape thanks to the well-pressed texture. A 100g block of firm tofu contains 2g of carbs and 55 calories in total. This variety has a higher protein content at around 7.4g per serving. |
| Extra-Firm Tofu | 1.9g per 100g | This variety is very firm and can be fried, grilled, or stir-fried. A 100g block contains 1.9g of carbs and up to 12g of proteins. |
| Augmented Tofu | 0.9g per 100g | This tofu variety is prepared from sprouted soybeans and is enriched with extra nutrients. The sprouting process breaks down much of the stored carbohydrates making it one of the lowest tofu options. |
| Baked tofu | 10.49g per 100g | Marinated tofu is chewy, dense, and flavorful tofu which comes with various flavor varieties such as Caribbean, smoked, and teriyaki. A 100g serving contains 10.49g of carbohydrates and has a calorie count of 271. The amount of protein is also higher than fresh tofu standing at 17.19g. |
| Lite Firm Silken Tofu | 1.1g per 100g | Lite firm silken tofu refers to a commercially produced variety that undergoes extra processing to reduce the number of fats and carbohydrates. The variety still has the same silken soft texture and great taste. Lite firm silken tofu contains 1.1g of carbohydrates and up to 37 calories in a 100g serving. In terms of proteins the same amount contains at least 6.3g of proteins making it one of the lowest calorie protein sources. |
| Lite Extra Firm Tofu | 1g per 100g | This variety is derived from extra firm tofu, which then undergoes additional processing to reduce the number of calories in it. A 100g serving contains 1g of carbohydrate and 38 calories per serving. The meal, however, has a higher protein concentration with up to 7g of proteins. |
| Tofu Mayonnaise | 3.75g per 100g | Tofu mayonnaise offers a healthy egg-free, vegan option. This variety is prepared using silken firm tofu and does not contain any additional oil. 100g contains up to 322 calories. |
| Chocolate Frozen Tofu Dessert | 24.71g per 100g | Silken tofu is the main ingredient in the preparation of chocolate frozen tofu dessert. This delicious calorie-rich variety contains up to 218 calories per 100g serving. |
Benefits of Eating Tofu for Weight Loss
Reduces Appetite
Isoflavones are plant compounds produced by soybeans and are present in tofu. These soy proteins help in curbing hunger. While scientists are still figuring out all the effects that isoflavones have on individuals, their consumption is beneficial especially when trying to cut down on weight and reduce BMI.
Improves Glucose Control
Scientists have discovered that isoflavones play a significant role in regulating body cells’ insulin resistant. Reducing this resistance allows for better glucose regulation within the body and as a result reducing the amount of fat that is stored. Researchers reviewing the antiobesity mechanisms of isoflavones concluded that improved insulin response was one of the main ways that soy proteins aid in weight loss.
Low Calorie Option
Tofu is considered to be a low-calorie food, especially silken tofu. In fact, tofu is one of the healthiest sources of protein. Protein is required for cell growth and replacement during weight loss. This is because part of weight loss includes gaining more muscle mass which enables increased metabolism and hence more fat is burned.
Fights Menopause Weight Gain
Menopause is marked by uncomfortable symptoms ranging from hot flashes, weight gain, and even night sweats. Tofu can help fight this menopause-related weight gain thanks to the soy proteins which act as estrogen activators. This leads to increased metabolism which helps in cutting down weight gain. The soy proteins help in restoring hormonal balance thus cutting down on other menopause-related symptoms.
FAQ’s
Is tofu high fat?
Yes, most tofu varieties contain a high amount of fat compared to carbohydrates. Approximately 50 percent of the calories in a block of tofu come from fat.
Is tofu good for weight loss?
Yes, tofu is an excellent source of proteins and is low on carbs making it perfect for weight loss. Tofu also contains soy proteins which have a positive impact on weight control hormones and also maintaining hormonal balance especially in postmenopausal.
Is tofu keto diet-friendly?
Yes, tofu contains only low amounts of carbs and a high amount of proteins and fats. This makes it a recommendable food item for anyone on a keto diet or anyone trying to lose some weight. Check out our article here with more information about the tofu and the keto diet. https://growyourpantry.com/blogs/tofu/is-tofu-keto
Is it ok to eat tofu every day?
It is not recommended to eat tofu everyday due to the hormonal effects. When consumed in moderate amounts, it's safe to eat tofu and other soy foods regularly. These effects can worsen especially on women with estrogen-sensitivity.
