Is Tofu Keto: The Final Answer

One of the core principles of the keto diet is that it requires you to fuel your body with fat and protein for energy rather than carbs. This may leave vegetarians and vegans wondering, ‘is the ketogenic diet possible for me?’ Without being able to rely on meat to get enough protein, figuring out what to eat can be a challenge. 

Tofu is a staple food for many non-meateaters, but is it keto friendly? Read on to learn more about what tofu is and whether it’s safe to eat on the keto diet. 

What is Tofu?

First things first: what is tofu, exactly? 

Also known as bean curd, tofu is made from the curds of soybean milk. To make the milk, soybeans are soaked, cooked and crushed to form a liquid that is then coagulated. The resulting curds are pressed and compacted to form gelatinous blocks that come in various sizes and can be prepared in a number of ways. 

Because it’s made from soybeans, tofu is naturally vegan and free of dairy, gluten and cholesterol, so it’s a popular choice for people following specialized diets. It doesn’t have much flavor on its own, which makes it versatile for cooking. 

Nutritional Info

Tofu is packaged and sold in blocks, which can be broken up into varying sizes to suit your needs. One standard block of tofu contains about five servings.

One 100-gram serving of tofu contains about 90 calories and 8 grams of protein, making it an excellent non-meat protein source. It’s what’s known as a ‘complete’ protein, which means it contains all nine of the amino acids that are not naturally produced by the body. Tofu is one of only a few complete proteins that are plant based. 

That same 100-gram serving of tofu contains between 4 and 5 grams of fat, most of which is the heart-healthy polyunsaturated kind of fat. Tofu is a good source of nutrients like calcium, manganese, selenium and phosphorus. 

Health Benefits

Soybeans are rich in a phytochemical called isoflavones, which give tofu a host of health benefits. Isoflavones have been linked with a lower risk of heart disease and several cancers. In a study specifically focused on soy, researchers found that these isoflavones helped lower levels of LDL cholesterol, the “bad” cholesterol responsible for the dangerous buildup of plaque in the arteries.

The isoflavones in soy are associated with markers of strong bone health, with is linked to a lower incidence of osteoporosis. They may also help control blood sugar, which is an important preventative step in warding off all kinds of long-term health complications from diabetes to stroke.  

Tofu may even aid in weight loss. In a study of post-menopausal women, researchers found that participants who consumed soy isoflavones for between two months and a year lost an average of ten pounds more than a control group. 

Since we’re discussing tofu, it’s worthwhile to address the conversation concerning genetically modified organisms, or GMOs. Tofu is made from soybeans, and most of the soybeans grown in the United States are genetically modified. 

Numerous scientific studies have concluded that genetically modified foods pose no greater health risk than conventional crops, but some have expressed concern that it’s too soon to fully assess the impact of GMOs because they’ve only been around for a few decades. If this is of concern to you, you can avoid tofu made from GMO soybeans by buying organic varieties. The USDA prohibits the use of genetic modification in organic foods.    

Does Tofu Work for Keto?

With such a hefty serving of protein and so many health benefits, it’s easy to see why tofu is a popular dietary choice even among those who aren’t vegetarian or vegan. But is tofu keto friendly?

First, know that soybeans contain carbohydrates. One 100-gram serving of boiled green soybeans (also known as edamame) contains about 11 grams of carbs, a pretty high number for a single serving in the world of keto dieters. 

However, tofu is one of the few foods that become more keto-friendly through processing. Once soybeans are turned into tofu, the outlook for keto followers improves dramatically. A 100-gram serving of standard firm tofu contains just over 2 grams of carbs, 1 gram of which is dietary fiber--much more acceptable than in its raw soybean form. This makes tofu a safe protein source for keto dieters. 

Tofu comes in varying levels of firmness, from soft (also called silken) to extra-firm. The level of firmness describes the water content in the tofu. It’s apparent when you hold the product; silken tofu has a consistency similar to that of burrata cheese and falls apart easily when handled, while firm tofu is more like feta and holds its shape until crumbled. 

Up until this point we’ve been referencing the macros for firm tofu, as it’s the variety most commonly available in the supermarket. The less firm the tofu, though, the fewer the carbs, so you can take the carb count in tofu down even further by using soft varieties. A 100-gram serving of silken tofu contains less than one gram of net carbs. 

Packaged tofu purchased off the shelf can be stored at room temperature until opened. Tofu that was purchased cold should be stored in the fridge. Once you’ve opened a package of tofu, you can refrigerate it for about three to five days. 

One great thing about tofu is that it works just like meat in terms of cooking and storage. If you have more tofu on hand than you’re able to use, simply brown it in a frying pan and freeze it until you’re ready to defrost and use it.  

Tofu Keto Recipes

Tofu is one of the most versatile proteins. You can bake it, fry it, marinate it or munch on it raw. It comes in endless varieties, from smoked to spiced. It can stand alone as the main ingredient or be mixed in with others in endless combinations. 

If you’re new to the tofu game, here are three of our favorite keto approved tofu recipes to get you started. 

Crispy Almond Tofu

This crunchy, spicy dish rivals the cashew chicken from your favorite Chinese takeout spot. The secret to success is getting the tofu perfectly crispy. The first step to accomplish this is to press it. 

Pressing the moisture out of tofu is a critical step in many recipes using this plant-based protein. The easiest way to do it is to wrap the entire block of tofu in a couple paper towels, place it on a plate, and set something heavy on top. A cast iron skillet or a sheet pan stacked with a couple books works well. They also make tofu presses, but plenty of home cooks improvise with household items. 

Press until most of the moisture has seeped out and the remaining block is nice and dry. This can take anywhere from 30 minutes to several hours, and you may need to change out the paper towels once or twice in between. It’s time consuming, but it’s an essential step to achieve yummy, delicious tofu. Note that pressing is used for regular to extra-firm tofu. Soft and silken varieties are mainly used in creamy recipes like smoothies and desserts and do not require pressing. 

The second step to crispy, crunchy tofu is cooking it over high heat. Be sure to let your oil of choice get nice and hot in the pan before tossing in your tofu. 

This recipe calls for almonds to achieve a rich, nutty flavor, but you can easily swap in cashews, walnuts or Brazil nuts if you have them on hand instead.   

Tofu and Bok Choy Salad

This tofu and bok choy salad is a great introductory recipe if you’re completely new to tofu. It calls for baking marinated cubes of tofu in the oven, which results in a flavorful, perfectly textured salad topping. 

When cooking with tofu, you’ll find that marinades are key for two reasons. First and foremost, marinades enable you to add lots of rich flavor and avoid the bland, flavorless experience that turns some people off to tofu. Second, marinades actually aid in achieving texture by helping the tofu crisp up when cooked. This recipe uses a marinade of soy sauce, sesame oil, garlic, vinegar and lemon for a deliciously tangy taste.  

This recipe also calls for pressing the tofu before you marinade it, so you’ll want to start that process a few hours ahead of cooking time.

Tofu Chips

Keto success depends largely on preparation--having plenty of keto-friendly munchies on hand that you can reach for when hunger strikes. These crispy tofu keto chips are a great option, and they’re super simple. 

They’re made by seasoning finely-sliced extra firm tofu and baking it in the oven. For maximum chip texture, try to get your slices as thin as possible without the tofu falling apart.

This recipe calls for a spicy seasoning of spanish paprika and cayenne powder, but you can mix it up with lemon pepper for a citrusy tang, aromatic turmeric, and more. Dip them in guacamole or greek yogurt or enjoy them on their own as a salty midday snack.

About Left Coast Performance

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