Is Tofu Keto-Friendly? Understanding Its Place in a Low-Carb Diet


Finding low carb protein sources for your keto diet can be difficult. You might have found yourself asking, is tofu keto friendly? 

Tofu is keto friendly and a highly versatile ingredient to add to your keto diet plan as it only contains 2g of carbs. However, you need to know exactly how much you can eat and which kind would be your best bet, before dating it to your keto regime.

Let’s take a look at the various benefits of adding tofu to your keto diet, and a few drawbacks you might want to keep in mind. We’ll also figure out some alternatives you can consider if tofu is not something you like to eat. 

is tofu keto


Serving Size: 100g

keto approved

Net Carbs








Is Tofu Keto Friendly?

Have you ever pondered over tofu’s place in a keto diet? After all, the diet might seem like it’s all about meat, but tofu, a soy product often used by dieters. Extracted from soybeans, tofu is packed with protein and fat, two essential macronutrients for a ketogenic diet.

Hodo Firm Tofu, for instance, per serving contains 15.7g of protein and 7.9g of fat. Carb-wise, it has only 2 grams of net carbs (total carbohydrates minus fiber), which is impressively low. This puts it under the keto-approved limit of 20g net carbohydrates daily.

Our verdict? Tofu is definitely keto-approved. But why does this matter? When you’re on a keto diet your body enters into ketosis. It starts producing ketones, substituting sugars as your main energy source, leading to potential weight loss.

But what about dishes? How can tofu fit into our meals on the keto diet? The possibilities are endless, from miso soup recipes to sofritas or even simple stir-fried hodo firm tofu in your cast iron skillet! In addition to its carb-friendly profile, the benefits of tofu extend to being rich in fiber. This nutrient not only aids digestion but also contributes to feelings of fullness, aiding weight loss efforts.

If you’ve been wondering whether tofu keto recipes should be part of your diet plan—the answer is yes!

So next time you plan your ketogenic foods list and look up information on dietary benefits, remember that tofu may be one essential ingredient worth considering!

Pros Of Eating Tofu On The Keto Diet

  • Low in net carbohydrates, making it suitable for the keto diet.
  • High in protein, which is beneficial for muscle growth and repair.
  • It contains fiber, which aids digestion and helps you feel full.
  • Tofu is a versatile ingredient that can be used in various keto-friendly recipes.
  • It provides healthy fats essential for the body’s functioning while on a keto diet.
  • Tofu is full of vitamins and minerals, making it a highly nutritious addition to any diet. 
  • Different types provide the opportunity to add it in dishes that vary greatly—so you’ve got plenty of keto tofu recipes.

Cons Of Eating Tofu On The Keto Diet

  • Tofu is a soy product; some people may have allergies or sensitivities to soy.
  • While tofu is low in carbs, it’s not as high in fat as other keto-friendly foods.
  • Soybeans are often genetically modified, which some people may want to avoid.
  • Tofu has little flavor and needs to be well-seasoned or marinated.
  • Some people on a keto diet might find the texture of tofu unappealing.

Health Benefits Of Tofu

Tofu might be the keto hero we all need. Yes, you heard that right! The humble soybean product is a star player in our diet, especially for those following a ketogenic or ‘keto’ diet.

But what makes tofu so special? The answer lies in its macronutrients. Tofu has only 2g of net carbs per serving – which is great news for those who eat no more than 20g of net carbohydrates daily.

Hold on – what are ‘net carbs’? They’re the total amount of carbohydrates minus the fiber content. And why are they important? Keeping net carb intake low helps your body enter ketosis. In ketosis, your body burns fats instead of carbs for fuel – leading to weight loss.

Here are some benefits of eating tofu:

  • Fiber-rich: Nearly 2g of fiber per serving size (1 ounce) keeps the digestive system healthy.
  • Protein-packed: With 15.7g protein per serving size (1 ounce), it aids muscle growth and recovery.
  • Keto-friendly: Its low net carbs make it ideal for those following a ketogenic diet trying to achieve ketosis.
  • Nutrient-dense: Tofu is rich in necessary vitamins and minerals, including calcium and iron.

So, if you’re watching your carb intake, tofu could be an excellent addition to your keto recipes.

Alternatives To Tofu On The Keto Diet

1. Seitan

Seitan, made from wheat protein, is a keto-friendly alternative to tofu. It’s low in carbs and protein, making it suitable for a keto diet. Seitan also provides plenty of textures similar to tofu.

2. Tempeh

Tempeh is another great option for those on a ketogenic diet seeking an alternative to tofu. It’s a fermented soy product that’s protein-rich and relatively low in carbs, fitting well into a keto lifestyle.

3. Eggs

Eggs are high in protein and fat while containing very little carbohydrates, making them perfect for the keto diet. They’re versatile, like tofu, and can be used in many recipes as a substitute.

4. Cottage Cheese

Cottage cheese can be part of your ketogenic diet due to its low carbohydrate content and high protein value. It provides similar versatility as tofu does for dishes like salads.


Tofu is an excellent addition for anyone on a low-carb keto diet. Not only is its carb content very low, but this nutrient dense food can be used in so many different recipes. Don’t limit yourself to Asian recipes, because many tofu keto dishes are using tofu as a replacement for another protein. 

Try different styles of tofu–firm, silken, smoked, or even chickpea tofu to experiment with the various textures. Using tofu, you’ll find that you can stick to a strict keto diet and still enjoy a wide variety of delicious meals.