Tofu
Carb Check
- Carbs
- 2gCarbs
- Fiber
- 0.3gFiber
- Net Carbs
- 2gNet 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 genuinely low in carbohydrates: 2 g per 100 g, which comes to about 2 g of net carbs — the figure that actually counts on keto. It also provides 0.3 g of fiber per 100 g. A 100 g serving delivers 84 kcal, 8 g of protein and 5 g of fat, adding real substance to a meal for very little carbohydrate cost. It is also a useful source of Magnesium: a 100 g serving covers about 27% of the daily reference intake (100 mg per 100 g).
- Net carbs: 2 g
- Fiber: 0.3 g
- Glycemic index (GI): 15 (low)
- Glycemic load (GL): 0.3
- Sodium: 4 mg
- Magnesium: 100
- Iron: 3.7
Tofu is keto-friendly. At 2 g of carbohydrates per 100 g — about 2 g of net carbs — it slots easily into a daily keto budget. A standard 100 g serving adds just 2 g of carbs, leaving plenty of room for the rest of the day. With 8 g of protein and 5 g of fat per 100 g, it is a dependable everyday choice on keto or low-carb, whether as a side, a snack, or part of a main meal.
Tofu has a glycemic index of 15 (GI: low). Its glycemic load of 0.3 reflects the real-world impact of a 100 g serving (2 g of carbs per 100 g, about 2 g net). Lower-GI foods raise blood sugar gently, higher-GI foods more sharply — so pairing the carbs with protein, fat, or fiber helps steady the response.
Vitamin Check
- Vitamin A (Retinol)
- 0 µg
- Vitamin C
- 0.001 mg
- Vitamin D
- 0 µg
- Vitamin E (Tocopherol)
- 1 mg
- Vitamin B1 (Thiamine)
- 0.08 mg
- Vitamin B2 (Riboflavin)
- 0.05 mg
- Vitamin B6 (Pyridoxine)
- 0.05 mg
- Vitamin B12 (Cobalamin)
- 0 µg
- Beta-Carotene
- 2 µg
RDA percentages are based on EU reference values for adults (19-50 years) per 100g serving.
Mineral Check
- Sodium
- 4 mg
- Calcium
- 90 mg
- Iron
- 3.7 mg
- Potassium
- 95 mg
- Magnesium
- 100 mg
- Phosphorus
- 100 mg
- Zinc
- 0.9 mg
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 µg |
| CalciumMineral | 90 mg |
| CarbohydratesMacro | 2 |
| Dietary FatMacro | 5 |
| Dietary FiberMacro | 0.3 |
| IronMineral | 3.7 mg |
| MagnesiumMineral | 100 mg |
| PhosphorusMineral | 100 mg |
| PotassiumMineral | 95 mg |
| ProteinMacro | 8 |
| SodiumMineral | 4 mg |
| Vitamin A (Retinol)Vitamin | 0 µg |
| Vitamin B1 (Thiamine)Vitamin | 0.08 mg |
| Vitamin B12 (Cobalamin)Vitamin | 0 µg |
| Vitamin B2 (Riboflavin)Vitamin | 0.05 mg |
| Vitamin B6 (Pyridoxine)Vitamin | 0.05 mg |
| Vitamin CVitamin | 0.001 mg |
| Vitamin DVitamin | 0 µg |
| Vitamin E (Tocopherol)Vitamin | 1 mg |
| WaterMacro | 84 |
| ZincMineral | 0.9 mg |
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