Tofu
Carb Check
- Carbs
- 2gCarbs
- Fiber
- 0.3gFiber
- Net Carbs
- 1.7gNet Carbs
- Carbs per Portion
- 2gCarbs per Portion
- Glycemic Index
- 15Glycemic Index
- Glycemic Load
- 0.3Glycemic Load
Legend
Color-coded system for nutritional impact: Use for food choices, especially for diabetes or low-carb diets.
Diet Check
- Low Carb
- Yes
- Keto
- Yes
- Carnivore
- No
- Paleo
- No
- Slow Carb
- Yes
- Vegan
- Yes
- Vegetarian
- Yes
- Low FODMAP
- Yes
pH Check
Nutrient Distribution per 100g
Tofu
- Water84.0g
- Fiber0.3g
- Carbs2.0g
- Fat5.0g
- Protein8.0g
Advanced Nutrient Analysis
- Histamine
- Very High
- Purine
- Low
- Tyramine
- Low
- FODMAP
- Low
- Oxalate
- Low
- Goitrogen
- High
- Sulfite
- Not present
- Nitrate
- Not present
- Antioxidants
- Moderate
Legend
For the antioxidant level, the scale is flipped. 1 (green) is a high antioxidant level, and 5 (purple) is a low antioxidant level.
Learn More
View all guidesNutrition Quiz
Compare nutrients • 10 quick questions
Tofu is a versatile and nutrient-dense food, particularly valued in low-carb and plant-based diets. It is a rich source of protein and contains important minerals like iron and magnesium.
- Low carbohydrate, making it suitable for low-carb diets
- Provides 26.6% RDA of iron
- Contains 28.4% RDA of magnesium
- 2 grams of carbohydrates per serving
- Rich in plant-based protein
Is Tofu keto?
Yes, tofu is suitable for a ketogenic diet as it is low in carbohydrates and rich in protein. The minimal carb content makes it an excellent choice for maintaining ketosis, while providing essential nutrients such as iron and magnesium.
Carbohydrate Impact and Glycemic Index of Tofu
Tofu has a low glycemic index (GI) of 15, meaning it has a minimal impact on blood sugar levels. Its low glycemic load (GL) also contributes to steady blood glucose, making it a suitable option for those monitoring carbohydrate intake.
Vitamin Check
- Vitamin A (Retinol)
- 0
- Vitamin C
- 0.001
- Vitamin D
- 0
- Vitamin B1 (Thiamine)
- 0.08
- Vitamin B2 (Riboflavin)
- 0.05
- Vitamin B6 (Pyridoxine)
- 0.05
- Vitamin B12 (Cobalamin)
- 0
- Beta-Carotene
- 2
RDA percentages are based on EU reference values for adults (19-50 years) per 100g serving.
Mineral Check
- Sodium
- 10
- Calcium
- 90
- Iron
- 3.7
- Potassium
- 95
- Magnesium
- 100
- Phosphorus
- 100
- Zinc
- 0.9
RDA percentages are based on EU reference values for adults (19-50 years) per 100g serving.
Allergen Check
- Fructose
- Not present
- Lactose
- Not present
- Gluten
- Not present
- Soy
- High
- Shellfish
- Not present
- Nightshade
Legend
Nutritional Information
| Nutrient | Amount (100g) |
|---|---|
| Calories | 84 kcal |
| Beta-CaroteneVitamin | 2 |
| CalciumMineral | 90 |
| CarbohydratesMacro | 2 |
| Dietary FatMacro | 5 |
| Dietary FiberMacro | 0.3 |
| IronMineral | 3.7 |
| MagnesiumMineral | 100 |
| PhosphorusMineral | 100 |
| PotassiumMineral | 95 |
| ProteinMacro | 8 |
| SodiumMineral | 10 |
| Vitamin A (Retinol)Vitamin | 0 |
| Vitamin B1 (Thiamine)Vitamin | 0.08 |
| Vitamin B12 (Cobalamin)Vitamin | 0 |
| Vitamin B2 (Riboflavin)Vitamin | 0.05 |
| Vitamin B6 (Pyridoxine)Vitamin | 0.05 |
| Vitamin CVitamin | 0.001 |
| Vitamin DVitamin | 0 |
| WaterMacro | 84 |
| ZincMineral | 0.9 |
