If you’re following a ketogenic diet, you may be wondering how much tofu you can eat while staying in ketosis. Tofu is often considered a healthy meat alternative, but it does contain some carbs. The amount of tofu you can eat on keto depends on your individual carb tolerance and goals.
What is tofu?
Tofu is made from soybeans that have been pressed into solid white blocks. It’s a common ingredient in many plant-based dishes. Although tofu has protein, the amount can vary based on how firm it is:
- Extra firm tofu contains about 10 grams of protein per 3 ounce (85 gram) serving
- Firm tofu provides around 6–8 grams per 3 ounce serving
- Soft tofu has about 2–3 grams per 3 ounce serving
Tofu is also a good source of calcium, providing about 250 mg or 25% of the Reference Daily Intake (RDI) in a 3 ounce (85 gram) portion. It’s made by coagulating soy milk and pressing the curds into solid blocks. During this process, the water is pressed out.
The less water is pressed out, the softer the final tofu will be. Firm and extra firm tofu tend to be lower in carbs because they’ve had more moisture extracted.
Nutrition facts
A 3 ounce (85 gram) serving of firm tofu contains:
- Calories: 70
- Protein: 6–8 grams
- Fat: 4 grams
- Carbs: 2–3 grams
- Fiber: 0–1 grams
- Calcium: 250 mg (25% DV)
The carb count may be slightly higher or lower depending on the brand. Check labels carefully for exact amounts.
Can you eat tofu on keto?
You can eat small amounts of tofu on a ketogenic diet. However, it should be eaten in moderation due to the carbs.
On keto, carbs are typically restricted to under 50 grams per day. Some people limit to 20–30 grams especially at the start of the diet. Even 2–3 grams of carbs from tofu can quickly add up.
For best results, limit your tofu intake to about 3–6 ounces (85–170 grams) per day. This provides 18–36 grams of protein without too many carbs.
Tips for including tofu in a keto diet:
- Stick to firm and extra firm varieties which are lower in carbs
- Track your servings carefully using a food scale
- Be mindful of carbs from other foods like veggies, nuts and dairy
- Use tofu sparingly to replace some meat, not all
- Avoid prepared tofu dishes with sugary sauces or coatings
Health benefits of eating tofu
Adding a few servings of tofu to your keto diet can provide some benefits:
1. Plant-based protein
Tofu is a versatile vegan protein that can help meet your daily needs on a plant-based keto diet. If you don’t eat meat, combining tofu with veggies, nuts and seeds can ensure you get all the essential amino acids.
2. Nutrients
Tofu contains good amounts of manganese, phosphorus, copper, selenium and B vitamins in addition to protein and calcium. Eating a variety of protein sources can help provide a range of vitamins and minerals.
3. May support heart health
Several studies link eating tofu with improving some heart disease risk factors like LDL cholesterol, triglycerides and blood pressure levels. However more research is needed on keto diets specifically.
4. May support bone health
The calcium and isoflavones in soy foods like tofu may help maintain bone density. This could lower the risk of osteoporosis.
Potential downsides of eating tofu
Although moderation amounts are likely fine for most people, there are some potential downsides to consider:
Phytoestrogens
Soy contains compounds called isoflavones that can mimic estrogen in the body. Concerns have been raised that this could affect hormones. However human studies overall find minimal effects from typical intake levels.
Thyroid function
Goitrogens found in soy may interfere with thyroid function by blocking absorption of iodine. For most people eating occasional servings of tofu, this is not a concern. But those with thyroid issues may want to avoid high amounts.
Digestive issues
Some people report bloating, gas or diarrhea after eating tofu. This is likely due to the oligosaccharides it contains, a type of carbohydrate that can ferment in the gut. Cooking tofu thoroughly before eating can help.
Allergies
Although uncommon, soy allergies do exist. Symptoms may include hives, itching, wheezing and digestive distress after exposure. In severe cases anaphylaxis can occur.
Nutrient absorption
Compounds in soy may potentially interfere with the absorption of certain nutrients like iron, zinc and calcium, but more research is needed.
How does tofu fit into a keto diet?
Here are some ways you can incorporate tofu into a well-formulated ketogenic diet:
1. Stir-fries
Add diced firm tofu to veggie stir-fries near the end of cooking. This makes a quick keto-friendly meal loaded with fiber and nutrients.
2. Scrambles
Blend soft or firm tofu with spices for a vegan scramble. Top with avocado, cheese, salsa and fat for flavor.
3. Smoothies
Silken tofu blends perfectly into smoothies. Use it in place of yogurt, milk or protein powders for a protein punch.
4. Baked and grilled
Grill seasoned tofu cubes or bake into crispy tofu sticks for an easy protein side.
5. Soups and chilis
Add some protein to bone broth soups and healthy chilis by topping with a few ounces of cubed tofu.
6. Desserts
Blend silken tofu into high fat desserts like chocolate mousse, lemon pie or cheesecake for a creamy treat.
Keto meal ideas with tofu
Here are some keto-friendly meal concepts with tofu:
Tofu veggie stir-fry
- 1 cup (70 g) bok choy
- 1 cup (71 g) broccoli florets
- 1 cup (91 g) snap peas
- 3 oz (85g) firm tofu, cubed
- 1 tsp sesame oil
- 1 Tbsp soy sauce
Stir-fry the veggies in oil for 3-5 minutes until crisp-tender. Add tofu and soy sauce. Cook 1 more minute until heated through.
Tofu breakfast tacos
- 1/4 block firm tofu, crumbled
- 1/4 tsp each chili powder, cumin, oregano
- 2 eggs, scrambled
- 1 low carb tortilla
- 1/4 avocado, sliced
- Hot sauce (optional)
Season crumbled tofu with spices and cook until lightly browned. Add eggs and scramble together. Fill tortilla with tofu mixture, avocado and hot sauce.
Creamy tofu veggie soup
- 1 cup cauliflower florets
- 1 cup chopped spinach
- 1/2 cup diced carrots
- 1/2 cup unsweetened almond milk
- 1/4 block silken tofu
- 1 cup vegetable broth
- Salt and pepper to taste
Simmer veggies in broth until tender, about 10 minutes. Transfer small batches to a blender with almond milk and tofu. Blend until smooth and creamy. Season with salt and pepper.
Tofu keto desserts
You can also use tofu to make satisfying low carb desserts on keto, like:
Chocolate mousse
- 1/4 block silken tofu
- 1/4 cup cocoa powder
- 1/4 cup powdered erythritol or Swerve
- 1/4 cup heavy cream
- 1/2 tsp vanilla
Blend all ingredients until light and fluffy. Chill 1-2 hours before serving.
Lemon pie
- 1 block silken tofu
- Juice and zest of 2 lemons
- 1/4 cup powdered erythritol or Swerve
- 2 tbsp melted butter
- 1 pre-baked keto pie crust
Blend filling ingredients until smooth. Pour into crust and chill at least 2 hours before slicing.
Tofu keto recipes
Here are some delicious keto recipes using tofu:
Mapo tofu
Spicy Sichuan-style tofu cubes in a rich, flavorful sauce. Uses firm tofu.
Teriyaki tofu stir-fry
Crisp veggies and cubed tofu coated in a homemade lower carb teriyaki sauce.
Tofu egg salad
A twist on classic egg salad using crumbled tofu in place of half the eggs to cut cholesterol.
Bibimbap bowls
A Korean-inspired meal with seasoned veggies, fried eggs and baked tofu over cauliflower rice.
Tofu pad Thai
Tofu is sautéed with noodles, bean sprouts, eggs and peanuts in a quick pad Thai sauce.
Vegan buffalo wings
Crispy baked tofu coated in spicy buffalo sauce makes a perfect game day appetizer.
Tofu keto meal plan
This one day sample meal plan provides about 1,500 calories with 25g net carbs. It includes two 3 ounce servings of tofu.
Breakfast – Veggie tofu scramble
- 3 ounces firm tofu, crumbled
- 1 cup spinach, chopped
- 1/4 red bell pepper, diced
- 1 green onion, sliced
- 1/4 avocado
Scramble tofu with veggies, season with salt and pepper to taste. Top with avocado.
Lunch – Teriyaki stir-fry
- 3 ounces firm tofu, cubed
- 1 cup broccoli florets
- 1/4 cup red cabbage, shredded
- 1 tbsp homemade teriyaki sauce
- 1 tbsp sesame seeds
Stir-fry veggies and tofu in teriyaki sauce until heated through. Sprinkle with sesame seeds.
Dinner – Zoodle bolognese
- 2 cups spiralized zucchini noodles
- 1/2 cup Rao’s marinara sauce
- 2 oz ground pork
- 1/4 cup shredded parmesan
Cook zoodles according to package directions. Brown pork and mix with sauce. Toss with zoodles and parmesan.
Dessert – Chocolate mousse
- 1/4 block silken tofu
- 2 tbsp cocoa powder
- 2 tbsp powdered erythritol
- 1 tbsp heavy cream
- 1/2 tsp vanilla
Blend ingredients until smooth and creamy. Chill before serving.
The bottom line
You can incorporate moderate amounts of tofu into a keto diet if carbs are accounted for. Stick to 3-6 ounces per day prepared with nutritious ingredients to take advantage of its protein, nutrients and health benefits.
Combine tofu with non-starchy veggies, nuts, seeds, eggs, full-fat dairy and healthy fats to create delicious keto meals and desserts.
