Tofu is a superb plant-based protein for any excessive fats ketogenic weight-reduction plan! If you’re questioning “is tofu keto?” then you definately’ve come to the fitting place! It’s excessive in protein, low in carbs, and has a great dose of wholesome fat. It’s additionally tremendous versatile and can be utilized in all kinds of recipes.

a block of tofu sliced on a wooden backdrop with parsley at the top right corner and a knife in the bottom left corner

Here at Cast Iron Keto, we’re large followers of tofu! It’s amazingly versatile, you should utilize it in savory and candy dishes, in sauces, dressings, even ice cream! Before Cast Iron Keto grew to become plant-based + keto, we already had a number of tofu recipes on the positioning and we’re all the time including extra. One query we get typically is the query “is tofu keto?” First, let’s speak about what tofu truly is.

What is tofu?

Tofu is an ingredient that originated in China about 2000 years in the past. Made from soybeans, it’s just like cheesemaking, the method begins with curdling soy milk then urgent the stable curds into blocks of various ranges of firmness. We all the time go for natural soy merchandise as soy crops are closely genetically modified and as a lot as 90 % of the soy crop within the United States is handled with pesticides.

soybeans scattered around a plate of cubed tofu

Types of tofu

Tofu is damaged into classes by the feel of consistency of the tofu. This firmness is decided largely by the water content material in tofu, the extra water the softer the tofu is. That’s why in numerous savory dishes the place tofu is used because the protein, the tofu is pressed to take away the water content material and make it firmer. Here are the several types of tofu:


Silken tofu is a silky, very comfortable, tofu with the best water content material. It barely retains its form when handles and is generally utilized in sauces, “cheesecakes”, smoothies, and creamy fillings. For a Keto weight-reduction plan, this tofu is nice for sauces/dressings, making a cream sauce, smoothies, ice cream, and many others.


Used to make spreads, tofu scrambles, or scrambled “eggs”. This tofu is barely extra agency than silken.


Probably the most well-liked kind of tofu, agency tofu is agency sufficient for stir-frys. You may discover smoked tofu, it makes a terrific BBQ bowl! You may use agency tofu to make thicker spreads.

This tofu is nice for marinating. If utilizing in stir-frys or pan-frying, you could need to press the tofu, learn on beneath for our greatest urgent suggestions!


Extra-firm tofu has the identical makes use of as agency for essentially the most half however this kind doesn’t soak up marinades or sauces as a lot. It is a bit simpler to fry when you’re attempting to make a crispy type tofu dish. We like this type for baked tofu dishes and fried tofu dishes essentially the most.


As dense as meat and makes a terrific meat substitute! Cubed and fried in oil, it makes a terrific plant-based rooster substitute. Ground, it makes a terrific floor meat substitute for issues like tacos, bowls, and extra.

There are a number of different enjoyable kinds of tofu-like tofu pores and skin and tofu pockets however these above are essentially the most extensively used.

cubed tofu on plate

Nutritional Profile of tofu + carb content material

One 3.5-ounce (100-gram) serving of tofu has the next:

  • Calories: 74
  • Protein: 8 grams
  • Carbs: 2 grams
  • Fiber: 1 gram
  • Grams of web carbs: 1 gram
  • Fat: 4.8 grams
  • Manganese: 31% of the RDI
  • Calcium: 20% of the RDI
  • Selenium: 14% of the RDI
  • Phosphorus: 12% of the RDI
  • Copper: 11% of the RDI
  • Magnesium: 9% of the RDI
  • Iron: 9% of the RDI
  • Zinc: 6% of the RDI

You can see that the reply to “is tofu keto?” is a convincing YES! Tofu is excessive in protein, low in carbs, and has a great dose of fats plus loads of micronutrients. We all the time get the query of get sufficient protein on a vegan keto weight-reduction plan however it’s comparatively easy!

We truly fairly like that we are able to eat extra tofu than the quantity of say, rooster, that we might match into our macros earlier than going plant-based. While tofu is an efficient supply of protein, it isn’t simple to overeat like rooster is in our opinion. It’s excellent for balancing your carb consumption along with your protein and fats consumption making it excellent for a plant-based weight-reduction plan. And even when you’re not plant-based, tofu continues to be tremendous scrumptious and a good way to steadiness your protein consumption.

Our favourite soy tofu model

Hands down, our most used tofu is Hodo Firm Tofu. It’s pre-pressed, constituted of excessive protein natural soybeans, and works flawlessly each time.

Before stumbling upon Hodo, we have been utilizing Trader Joe’s or Wildwood sprouted natural tofu and located that the firmness was all the time completely different from package deal to package deal. With these different manufacturers, urgent can also be important and we don’t like taking the time more often than not to correctly press tofu.

Hodo to the rescue! If you could find Hodo, we extremely advocate it. Otherwise, the urgent suggestions we share right here can be your go-to.

Cubed tofu

How to press tofu

While there are tofu presses which you could choose up comparatively cheaply, we normally choose to go the DIY route:

  1. Simply place a cooling rack on high of a sheet pan
  2. Place the tofu on the rack, cowl it with one other sheet pan
  3. Then, plop one thing heavy like a dutch oven on high
  4. Leave it's for half-hour or so earlier than slicing and cooking

It’s wonderful how a lot liquid comes out after urgent tofu!

To recap on the query of, is tofu keto?

As you may see, you may positively embrace tofu in any low-carb weight-reduction plan. Do you have got a query? Leave it within the remark part beneath!

The publish Is Tofu Keto? Yes, and Here’s Why appeared first on Cast Iron Keto.