Tofu Facts, Nutrients, Health Benefits, and More

2 months ago

Tofu is an excellent substitute for dairy products, this bean curd made from soybeans can be used to make delicious smoothies or simply as a meat replacement. While it has a sour taste, tofu is an incredibly adaptable vegetable protein that absorbs many of the flavors it is cooked with. So is tofu good for people on a keto diet? Here’s what you need to know about having tofu on keto. If you are new to the keto diet and want to find out more, check out our post: Beginners guide to the keto diet.

Is tofu keto?

Believe it or not, but the answer is yes! Soy products are generally a no-go on a keto diet. They tend to be highly processed, which means they contain high levels of carbs. But tofu, on the other hand, is packed with protein and is a great source of fiber, potassium, iron, copper, and magnesium. It is also low in saturated fats and high in healthy fats, which makes tofu keto.

What are the Nutrients in Tofu?

Tofu is high in protein and low in Carbs making it a great food choice for the keto diet.

According to Food Data Central, 100 grams or 3.5 ounces of Raw Firm Tofu contains the following nutrients:

  • Carbs: 3 grams
  • Protein: 17 grams
  • Fiber: 2 grams
  • Fat: 9 grams
  • Calories: 144

Tofu also contains these essential daily vitamins and minerals:

  • Calcium: 683 milligram (mg) / 53% of the Daily Value (DV)
  • Manganese: 1.18 mg / 51% of the DV
  • Copper: 0.378 mg / 42% of the DV
  • Vitamin A: 166 mg / 18% of the DV
  • Phosphorus: 190 mg / 15% of the DV
  • Iron: 2.66 mg / 15% of the DV
  • Magnesium: 58 mg / 14% of the DV
  • Zinc: 1.57 mg / 14% of the DV


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The most common types of tofu

Silken tofu – This is the most common type of tofu. Undrained and unpressed, it is softer than regular tofu as it is produced without separating the bean curd in production. The Japanese-style tofu has the highest water content and comes in different consistencies: soft, firm, and extra firm. You should use silken tofu if you’re planning to make puddings,n smoothies, sauces, etc. You can even use it as a substitute for eggs when baking.


Soft and medium tofu – Soft tofu should be your first pick when making your favorite stir-fried dish. It’s packaged with water, absorbs flavors extremely well, and will enhance the flavor of your dish. It has a creamy and spongy texture and can be eaten cooked and raw – just make sure you drain the excess water before consuming it. Use soft and medium tofu for your creamy soups!


Firm tofu – This is another tofu that comes packed in water. It resembles feta cheese and has the same firm texture that lets you slice it without crumbling the curd. As the most versatile kind of tofu, it can be cooked in various ways. Have it stir-fried, pan-fries, deep-fried, or enjoy it in a stew or when baking. As pliable as it is, you can substitute firm tofu for anything from chicken to red meat.


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These options are only a few of the many tofu kinds. You can also enjoy:

  • Smoked tofu – a replacement for smoky meats
  • Tofu skins – has a texture that resembles duck and chicken
  • Braised tofu – is a substitute for steak
  • Tofu spread – is great with sandwiches and crackers
  • Baked tofu – is often made from firm tofus and is oven-baked


Carbs in Tofu Vs Meat?

So you’re trying to cut down on your meat consumption and are curious about tofu carbs. You will be happy to know that while tofu isn’t completely carb-free, it is low on carb. With a variety of tofu available, it’s important to understand that different kinds come with different carb levels.


Is tofu high in carbs?

Tofu is generally low in carbs, but the carb amount differs between the different kinds. So while you can enjoy amazing tofu keto recipes, you should still aim to eat it in moderation to not go over your daily net carb. Many enjoy a side of tofu with soy sauce, but you try to opt for a more keto-friendly condiment such as Worcestershire sauce.


Carb amount in different types of tofu?

Silken tofu – 1 slice of silken tofu (84 g) 2.4 grams of carbs (including 0.1 g of dietary fiber), 4 grams of protein, and 2.3 grams of fat.


Soft tofu – 1 piece (120 g) of soft prepared tofu contains 1.42 grams of carbs (including 1.24 g dietary fiber), 8.6 grams of protein, and 4.43 grams of fat.


Firm tofu (raw) – Half a cup of firm tofu (126g) has 3.5 grams of carbs (including 2.9 g of dietary fiber), 21.8 grams of protein, and 11 grams of fat.


MORE YUMMY KETO COOKING INFO TO READ AND RECIPES TO TRY!

We have 100+ keto breakfast, lunch, dinner, dessert and snack recipes to choose from.

We also have lots of useful Keto Diet information to discover and help you on your Keto journey.

All of our recipes or keto meal ideas are delicious, once you have tried them you’ll want to make them again and again. By mixing or swapping carb-heavy ingredients with a keto alternative, you can enjoy some of your favorite cuisines without feeling like you’re missing out.

SHARE: WHAT’S YOUR FAVORITE KETO TOFU RECIPE? IF YOU TRIED THIS KETO TOFU RECIPE, WHAT DID YOU THINK?

Discover if Tofu is Keto Friendly?

Crispy Oven-baked Tofu Recipe

Meghan

2 ratings


Tofu can be cooked in different ways, but having it baked is probably best. Enjoy some crispy oven-baked tofu with this simple recipe.


Prep time

Cook time

Total time

10 mins

20 mins

30 mins

Servings

Calories

1 serving

125 kcal

Ingredients


Instructions

  • Step 1: Preheat the oven to 400 Fahrenheit (204 Celsius) and line a non-stick baking paper and set it aside.

  • Step 2: Place the tofu between double layers of paper towels and carefully pat it down to press the water out of the tofu block. Afterward, cut the tofu into small pieces, similar to the photo.

  • Step 3: Make the marinade by mixing soy sauce, lime juice, olive oil, onion powder, sea salt, garlic and black pepper in a bowl and gently sprinkle over the tofu. If you want a crispy texture, and top it off with corn starch.

  • Step 4: Bake in the oven for 20-25 minutes or until golden brown.


Nutrition

Cuisine: American - Course: Appetizer,Dinner,Side Dish,Snack - Keywords: diet, keto, low carb, recipe, snack, tofu