Written by: Suzie Walker



Time to read 8 min

The versatility of tofu opens up a world of possibilities for plant-based protein options to satisfy your hunger on the ketogenic diet. 


So, how can this tasty soy treat fit into your low-carb diet? And Is Tofu Keto-Friendly?


Let's uncover the magic of tofu and its potential to take your keto diet to delicious new meat-free heights…

what is tofu

What Exactly Is Tofu?

For over 2000 years, tofu has been a beloved staple across Asian cuisines. But what exactly is this wiggly white block made of soybeans?


Tofu, called bean curd, starts with fresh soy milk from soaked, ground soybeans. This soy milk gets heated and coagulated to form curds, which then get pressed into the familiar white blocks we know as tofu.


It's a process that transforms the versatile, nutritional soybean into a smooth-textured food ready to absorb flavours.


Tofu stars in vegetarian and vegan cuisines globally as a protein powerhouse. But with its low cost and simple ingredients, tofu nourishes meat and plant eaters alike. Its popularity transcends dietary choices.

Here are some key statistics and facts about tofu production:

  • The global tofu market is projected to grow at a CAGR of 11.65% from 2022-2028, reaching USD 2.61 billion by 2028.
  • Europe accounted for the largest share of the global tofu market in 2021 at 37.34%.
  • Asia-Pacific is projected to be the fastest-growing region for tofu, with a CAGR of 14.37% during 2022-2028.
  • Off-trade channels like supermarkets, convenience stores, etc. accounted for the major share (71.29%) of the global tofu market in 2021.

  • Online sales of tofu grew by 90.31% from 2019-2020 during the COVID-19 pandemic as people moved to online shopping.
  • Major players in the global tofu market include House Foods Group, Kikkoman Corporation, Morinaga Milk Industry, PSC Corporation Ltd, and Vitasoy International Holdings.

Tofu proves food can be both simple and extraordinary. At its essence, its humble soybeans transformed through centuries-old techniques into a portion of tasty, nourishing food.


Tofu's high protein content and diverse culinary applications similar to meat make it a hit among vegetarians and vegans as a healthy plant-based substitute.

  • RELATED: If you want to know more about the best foods for Keto, you may want to read our article on the Top High-Fat Keto Foods

does tofu fit with the keto diet

Does Tofu Fit Into Your Keto Diet?

So can you reach the state of ketosis while enjoying tofu? And what is its carb count?


While pondering whether a food has a place within a keto diet, studying its nutritional composition provides critical insights. Tofu is a low-carb, high-protein ingredient that checks off the necessary boxes for keto-friendliness.


Let's dig into the nutrient content of 100g of raw firm tofu to understand its compatibility with keto guidelines:


Nutrient Amount % Daily Value
Calories 62 3%
Net Carbs 1.9g 1%
Protein 8g 16%
Fat 4g 6%
Iron 2mg 11%
Calcium 131mg 10%


With only 1.9g net carbs and 8g of protein per serving, tofu can readily fit into a low-carb, high-fat keto diet. It's also a good source of protein, that satisfies 16% of the daily value to help curb hunger.


Tofu also contains heart-healthy unsaturated fats and essential micronutrients like iron and calcium. Adding tofu to your keto meal plan helps ensure adequate nutrition on a low-carb regimen.


While soy protein may not be as complete a protein source as red meat or eggs, tofu is still a great addition to most who follow a meat-free diet plan.


Tofu becomes a perfect choice of high-protein foods for those on a strict vegetarian diet or a Keto-Vegan Diet.


However, at The Keto Collective, we would always recommend choosing high-fat meats and fish over soy products when possible!

types of tofu

Different Types of Tofu: Finding the Right Texture for Your Dish

With so many options lining store shelves, the world of tofu can seem endless. But when cooking with tofu, texture and firmness make all the difference.


Let's explore the three most typical different types of tofu, and explain the unique textures to help you select the right one for your recipe:


Firm Tofu

The versatile MVP of tofu textures is firm, also called Chinese-style or regular tofu. As the name hints, it has a sturdy, dense texture thanks to pressing out moisture after initial coagulation.


Firm tofu holds up beautifully stir-fried, stewed, scrambled or added to soups and salads. Its firmness means you can slice, dice, or crumble it as needed in recipes. It's easy to handle and retains its structural integrity during cooking.


With its versatility and pleasing dense-yet-tender texture, firm tofu is likely your best all-purpose option. Stock it in your fridge, and you'll find endless ways to incorporate it into savoury and sweet dishes.


Silken Tofu

On the opposite end of the tofu texture spectrum is silken tofu. Silken tofu has a fragile, custard-like texture because it isn't pressed after coagulation.


The silky smoothness of this soft tofu lends itself wonderfully to soft applications like smoothies, desserts, dips and dressings. Its delicate nature also makes it ideal for Asian egg drop soup.


Since it falls apart quickly, silken tofu works best in gentle recipes without much handling. Opt for silken tofu when you want a creamy texture without much chew.


Extra Firm Tofu

Living up to its name, extra firm tofu has a supremely dense, chewy texture achieved by extra pressing to remove moisture. This tofu has fewer carbs than Silken and is perfect for low-carb diets.


The substantial, meaty chew of extra firm tofu makes it the perfect plant-based substitute for chicken, pork or beef in any dish. Slice it for sandwiches and burgers, dice it for tacos and stir-fries, or grill slabs for a hearty plant-based entree. It holds its shape through nearly any cooking method.

keto tofu tips

Tofu: Your New Favourite Protein for Keto Success

One of tofu's biggest perks is its low-carb content, with only 1.9 grams of net carbs in a 100-gram serving. This makes it easy to enjoy tofu's benefits while remaining in ketosis. With 8 grams of protein per serving, tofu provides satisfying protein to help curb hunger between meals. If you aim for weight loss, the low grams of carbs per serving of tofu means you can benefit from a new versatile source of keto-friendly foods while maintaining a low-carb intake.

When shopping for tofu, opt for firm or extra-firm varieties over silken. The more dense textures result in less carbs and more protein per serving. This aligns better with keto goals.


It's also wise to pay attention to portion sizes with tofu. Even though it's low carb, the carbs can add up if you go overboard. Stick to sensible servings of around 3-4 ounces to keep carb counts in check.


It needs to be noted however that Tofu is very low in fat, and we need fat on the Keto diet! Make sure to use plenty of added fats in any tofu recipe!

tofu pros and cons

Tofu's Health Profile: Understanding the Pros and Cons

As a staple in plant-based diets, tofu offers some tremendous nutritional benefits. But as with most foods, moderation is key to avoiding potential downsides.


First, let's explore the positives of adding tofu to your diet and any health benefits you may find:


  • Stellar Protein Source - With all 9 essential amino acids, tofu provides complete, high-quality protein to support muscle growth and satiety. This makes it an excellent meat substitute and a great source of protein for those avoiding animal products.

  • May Lower Breast Cancer Risk - Tofu contains phytoestrogens, which may help block estrogen's influence on breast tissue. More research is needed, but findings suggest potential protective effects against breast cancer.


However, some aspects of tofu should be consumed in moderation:

  • Hormonal Changes - Tofu and other soy products such as soy sauce can mimic estrogen thanks to phytoestrogens. High intakes may cause hormonal imbalances.
  • Increased Xenoestrogen Exposure - High soy intake may contribute to greater exposure to xenoestrogens, synthetic chemicals that act like estrogen.
  • Cyst Formation - Limited studies propose high soy intake may increase the chances of developing breast or ovarian cysts. But more research is needed.

The key is balance. Enjoy tofu moderately as part of a healthy diet, vary your protein sources, and avoid excessive soy intake. Aim for 2-3 servings of 3-4 ounces per week to reap benefits while minimizing risks.

cooking with tofu

Cooking with Tofu: Tips for Keto Success

Tofu's versatility allows for endless creativity in the kitchen. Here are some top tips for cooking delicious keto-friendly tofu dishes:


Crispy Tofu Bites

For the perfect crispy, golden tofu snack or salad topper, chop firm tofu into bite-sized cubes. Toss the cubes lightly in olive oil or cooking spray, then roast at 400F for 25-30 minutes, turning halfway through. Use an air fryer if that's your thing! The tofu emerges crispy on the outside yet tender inside. Sprinkle on your favourite seasoning blend. Enjoy with a high fat sauce or cheese. There are plenty of crispy tofu recipes out there to enjoy.


Tofu Scrambles

Start your day protein-packed with a breakfast tofu scramble. For fluffy "scrambled eggs," crumble firm tofu into a pan with cooking spray. Add spices like turmeric, garlic powder, salt and pepper. Saute until warmed through before serving. For extra veggies, throw in chopped spinach, tomatoes or bell peppers.


Tofu in Soups and Stews

Opt for firm or extra-firm to avoid crumbling when adding tofu to soups and stews. Cut into bite-sized cubes and add during the last 5 minutes of cooking to gently heat through. The tofu will absorb delicious flavour while retaining its structure.


Marinated Tofu Skewers

Pack your grill of protein and veggies by skewering marinated tofu with cherry tomatoes, mushrooms, onions or pineapple. Press the extra-firm tofu and brush with a bold marinade. Grill on skewers until charred and smoky.

With the proper techniques, tofu can shine in your keto cooking repertoire. Get creative with crispy bites, scrambles, skewers and more!


Finally On... Is Tofu Keto?

Tofu no longer needs to be shrouded in mystery or confined to Asian cuisine. As we've explored, this versatile ingredient made from humble soybeans can be a fantastic addition to nearly any diet or meal plan - yes, even keto!


With its stellar nutrition profile of complete protein, healthy fats, and low net carbs, tofu can be prepared deliciously within a keto framework. Mindfulness around texture, portion sizes, and cooking techniques helps unlock tofu's full potential.


Just remember to add extra fats to feed your body while in ketosis!

Suzie Walker - Keto Collective

Suzie Walker

Suzie Walker is a qualified Nutritional Therapist from the College of Naturopathic Nutrition London and co-founded The Keto Collective, a company that aims to make it easier for those following the keto way of eating to find whole food, great tasting, keto alternatives to their everyday favorites.