Keto Food List
Tofu
Plant-Based
Keto Friendly
Per 100g
Net carbs
1.4g
Total carbs
1.4g
Fats
2.5g
Protein
4.8g
Calories
47
Glycemic Index
15
Fiber
0.3g
Sugars
0.2g

Is Tofu Keto-Friendly?

Yes, tofu is keto-friendly as it is a perfect low-carb substitute. 

Tofu also doesn’t contain non-keto-friendly ingredients such as highly refined oils, sugars, and artificial sweeteners.

Low in Carbs and Fats

  • Tofu is a worthy addition to a keto diet as it is low in net carbs (1.4g per 100g serving). This safely falls in the recommended daily carb intake of 20g to 30g required to maintain ketosis.
  • Tofu is also particularly important to people on a vegetarian keto diet, as it is one of the few low-carb and high-protein plant-based food sources. You can replace your meat with tofu.
  • Since tofu is rich in proteins, it helps with fat burning on keto. Intake of protein on keto prevents the body from breaking down muscles then converting them to energy.
  • 70%-80% of your calorie intake should be from fats during ketosis. People following a strict low-carb regimen may need to supplement tofu with food sources high in healthy fats.
  • Some healthy fat sources on keto include nut butter and virgin olive oil.

Clean Label

  • Tofu is also suitable for keto as it doesn’t contain harmful ingredients such as artificial sweeteners, additives, and highly refined oils.
  • Tofu is also rich in micronutrients such as calcium, manganese, iron, and selenium.
  • Since tofu is made from soybeans, it contains isoflavones, an anti-inflammatory, anti-cancer, and antioxidant compound. This prevents chances of developing certain types of cancer, such as breast and prostate cancer.
  • Different tofu brands have varying macronutrient portions, and it is necessary to check the packaging information to know the exact macros you will consume.
  • As seen above, tofu is healthy low-carb food and a good substitute for you on keto.
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