Is Tofu Keto-Friendly? Here’s What Research Says

Can tofu be considered a low carb diet? Tofu is made from condensed soy milk, it is a great source of protein and also an excellent source of magnesium, fiber, potassium, iron, and copper.

Keto diet on the other hand basically is used to achieve weight loss, blood sugar control and other health-related issues which mean you have to consume foods that are low in carb but high in fats and tofu is one food that always sparks debate on it being keto-friendly or not (1).

The aim of the keto diet is to force your body into a new form of the diet, it is a healthy plan for losing weight, it is focused on food that provides you with lot’s of benefits, helps you minimize your carbs while upping your fats intake and this may leave you wondering if you should eat tofu or not.

A keto diet is an amazing diet plan where you eat fewer carbs and replace it with fats in which your body falls into a state which is called ketosis, what you eat when on a keto diet is very important and you are free to spice up your meal provided they are healthy options for a keto diet.

Tofu is extremely healthy food and if you are focused on nutritious food alone then tofu would be on the list however when it comes to ketogenic diets, not all healthy foods are considered keto-friendly and if you are wondering if tofu is a low carb diet, this article takes a detailed look at if tofu should be on the keto-friendly diet.

What Is Tofu?

Vegan salad with melon and tofu cheeseImage: Envato Elements

Tofu is sometimes called bean curd or soybean curd as it is made from condensed soy milk, this food is packed full of nutrients, low in calories and relatively contains a large amount of protein.

Tofu is usually in the form of blocks which is formed by making soy milk from the beans and allowing the milk to solidify thereby pressing the curb into white cubes.

Can Tofu Fit Into A Ketogenic Diet?

Yes, tofu can technically be part of the ketogenic diet provided you source for ones that are organic however it can be part of your keto diet as it is a great source of protein and also for its the nutritional profile of micro and macronutrients (2).

Some health complications might, however, limit your excess consumption of tofu and this is because tofu’s are high in concentration of xenoestrogens and phytoestrogens which could both affect the hormones, tofu is certainly a great protein source but is also listed among hard protein as it is difficult to digest.

Does Tofu Skin Have Carbs?

No, tofu skin has no carbs as this is a food product made from soybean and during the boiling of soymilk in an open shallow pan, the skin is formed, the proteins contained is tofu is just as much as the tofu itself, this is touted as a healthy food which is rich in proteins, minerals, and antioxidants (3).

Is Tofu Keto Friendly?

Is Tofu Keto Friendly?

Yes, tofu can definitely be consumed on a ketogenic diet and this is because it’s a low carb food that is healthy, it provides an adequate amount of protein especially for those who are looking to approach the vegetarian, vegan, and keto diet (4). 

Tofu is not just a healthy source of protein but it is also low in saturated fats however you should always try to source for sprouted and organic tofu to avoid GMO’s which are common in tofu’s and tolu should not be consumed in large amounts.


Tofu is a good source of protein and it also contains all the nine amino acids hence if you are looking for a low carb diet, this will do just fine but not to be consumed in excess, too much may increase levels of uric in your body but they do serve as an excellent replacement recipe for meat.

A ketogenic diet doesn’t count calories and if you are following this diet, you know have to start paying attention to your carb intake, the goal is to get to a state to ketosis where your body burns fats rather than carbs and for fuel and when it comes to low carb foods, you can rest easy, there are many keto-friendly low carb foods you can incorporate into your diet.

Read next: Rice Alternatives: What Can I Eat Instead Of Rice On Keto Diet?