Does Tofu Have Carbs? This Is One Answer You Need to Know!

No Meal No Health
May 9, 2018 · 5 min read

Tofu is an Asian food that has become recently popular for people who are trying to lose weight. This is because of its high protein and low fat and sodium content. But does tofu have carbs?

There is no denying the fact that tofu contains high amounts of protein. But one thing that people are having mixed reactions on is the carbohydrate content of this food item.

Since it is usually recommended for weight loss diets, many people are assuming that tofu does not contain carbohydrates. On the other hand, other people believe that tofu has low amounts of carbohydrates.

Which of these is true? Are there carbs in tofu? Or is tofu low carb? If you wish to further understand the nutritional content of tofu, please continue reading.

Does Tofu Have Carbs?

Let us get straight to the point — does tofu have carbohydrates? Yes, unfortunately, tofu contains carbohydrates.

But the good news is, tofu contains only low amounts of carbohydrates, and that is why it is a recommended food item for people who are on a keto diet or those who are trying to lose weight.

Types of Tofu And Their Carbohydrate Content

But how low does low means? How many carbs in tofu? The answer to this may vary depending on the type of tofu.

As we all know, tofu comes in different types, and that is why we have decided to give you the carbohydrate content of each type of tofu below:

  • Silken Tofu

This is the unpressed and undrained Japanese-style tofu and is known to have the highest water content among all the types of tofu in the market. Because of this, it is most commonly used in pudding and smoothie recipes.

A 100-gram serving of silken tofu contains 1.4 grams of carbohydrate.

  • Soft Tofu

This is the Chinese-style counterpart of silken tofu and is often used in whipping up soup, dip, and dressing recipes.

A 100-gram serving of soft tofu contains 2 grams of tofu carbs.

  • Firm Tofu

This is the type of tofu that is packaged with water and is said to be the tofu type that absorbs flavors and sauces quite well. Because of this, it is often used in stir- and pan-fried dishes.

Pro Tip: You should press firm tofu and extra-firm tofu before cooking to get the best result. Learn how to choose a good tofu press:

A 100-gram serving of firm tofu has 2.3 grams of carbohydrates.

  • Extra-firm or Dry Tofu

This is the type of tofu that can be able to hold its shape and consistency pretty well. It is easy to cut into cubes and is often used in baked and grilled recipes.

Because of its amazing crumbling property, it can be a substitute for ground meat for various recipes.

A 100-gram serving of dry tofu is said to have 2.6 grams of carbohydrates.

Based on the information mentioned above, we can say that the less dense the tofu is and the higher water content the tofu has, the lower amount of carbohydrate it contains.

Tofu for Weight Loss

Despite its carbohydrate content, there is no denying the fact that tofu still belongs to what we consider to be a low carb diet. Because of this, it is a healthier alternative to meats and poultry and is perfect for people trying to lose weight as it contains lower amounts of unsaturated fats and calories.

Moreover, tofu contains high amounts of protein which can prevent the body from breaking down muscles and converting them for energy. This phenomenon tends to occur when you are on a diet that requires you to consume lesser calorie than what you burn on a regular basis.

If you wish to maximize the weight loss benefits of tofu, here are some of the rules to keep in mind:

Recommended Reading: How to Steam Tofu Like A Pro with These Two Recipes

  • Replace 1 carbohydrate-rich food item with tofu.

If you love to eat bread or rice, you can boost your weight loss journey by ditching these food items and substituting them with tofu.

Tofu contains lesser carbs, more protein and can help you feel full for long.

  • Replace meat with tofu.

If you love to eat meat, you will be happy to know that the texture and taste of tofu are similar to meat. Considering the fact that it has lower calorie content, tofu is undeniably the best alternative to meat when you are on a diet.

  • Bake or grill your tofu.

Many people would prefer deep frying or frying tofu. While this makes tofu taste better, the excessive grease and oil may boost the calorie content of a fried tofu dish.

To stay on the healthy side, stick to grilling or baking your tofu and you will never go wrong.

Pro Tip: Don’t forget to check if does your tofu go bad before cooking.


Does tofu have carbs? Yes, it has. But as compared to other food items, the carbohydrate content of tofu is considered to be relatively lower, making it the perfect food item for people who are on a diet.

If you want to maximize the weight loss benefits of tofu, it would be best if you would follow the tofu diet tips that we have provided above.

If you have other tofu tips or would like to share more facts about tofu and weight loss, please do share them with us in the comments section below!

Welcome to a place where words matter. On Medium, smart voices and original ideas take center stage - with no ads in sight. Watch
Follow all the topics you care about, and we’ll deliver the best stories for you to your homepage and inbox. Explore
Get unlimited access to the best stories on Medium — and support writers while you’re at it. Just $5/month. Upgrade

Get the Medium app

A button that says 'Download on the App Store', and if clicked it will lead you to the iOS App store
A button that says 'Get it on, Google Play', and if clicked it will lead you to the Google Play store