Is Tofu keto?
Keto-friendly 0.6 g net carbs per a third of a block (126 g) — 3% of a 20 g keto day.
Short answer: Yes. A third of a block (126 g) of tofu: 0.6 g net carbs — 3% of a strict 20 g keto day — with 11 g fat and 21.8 g protein.
Log tofu in KetoraFree. Weigh it once and Ketora remembers your portion.
Firm tofu is low in net carbs and is the main protein for vegetarian keto. Silken and sweetened tofu products differ.
How tofu fits a keto carb budget
On a 20 g day you could eat about 33.3 servings before reaching the limit — in practice tofu will never be what pushes you over.
Worked example. 126 g of tofu = 3.5 g total carbs − 2.9 g fibre = 0.6 g net carbs, 11 g fat, 21.8 g protein and 181 kcal.
Buying a packaged or flavoured tofu product? Run its label through the net carb calculator — added sugars change the picture quickly.
Nutrition facts
| Nutrient | Per 100 g | Per a third of a block (126 g) |
|---|---|---|
| Calories | 144 kcal | 181 kcal |
| Fat | 8.7 g | 11 g |
| Protein | 17.3 g | 21.8 g |
| Total carbohydrate | 2.8 g | 3.5 g |
| Fibre | 2.3 g | 2.9 g |
| Net carbs | 0.5 g | 0.6 g |
Where the energy comes from:
How to eat tofu on keto
- Press firm tofu for 20 minutes before frying.
Compared with other meats and fish
Tofu ranks #6 of 8 meats and fish in our database by net carbs per 100 g (lowest first). Zero or near-zero carb — the real question is how much protein you need.
| Food | Net carbs / 100 g | Per serving |
|---|---|---|
| Salmon | 0 g | 0 g |
| Chicken thighs (skin-on) | 0 g | 0 g |
| Ground beef (80/20) | 0 g | 0 g |
| Tuna (canned in water) | 0 g | 0 g |
| Steak (ribeye) | 0.1 g | 0.2 g |
| Bacon | 1.4 g | 0.3 g |
See all meats and fish ranked by net carbs →
Frequently asked questions
How many net carbs are in tofu?
Tofu has about 0.5 g of net carbs per 100 g (2.8 g total carbohydrate minus 2.3 g fibre), and about 0.6 g per a third of a block (126 g).
Can you eat tofu on keto?
Yes. A typical serving uses 3% of a strict 20 g net-carb day.
Values are per 100 g of the raw or stated food, rounded, from USDA FoodData Central. Brands and varieties differ — check the label for packaged products.