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    Home » Is Tofu Keto?

    Is Tofu Keto?

    Published: Nov 29, 2021 · Updated: Aug 28, 2023 by Cast Iron Keto · 2 Comments

    Tofu is a great plant-based protein for any high-fat ketogenic diet! If you're wondering, "Is tofu keto?" you've come to the right place! It's high in protein, low in carbs, and has a good dose of healthy fats. It's also super versatile and can be used in a wide variety 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 huge fans of tofu! It's amazingly versatile. You can use it in savory and sweet dishes, sauces, dressings, and even ice cream! We often get the question, "Is tofu keto?" First, let's talk about what tofu is.

    Jump to:
    • What is tofu?
    • Types of tofu
    • Tofu Nutritional Profile + carb content
    • How to press tofu?
    • How to prepare tofu for recipes?
    • How to store tofu properly?
    • To recap on the question: Is tofu keto-friendly?
    • Frequently asked questions

    What is tofu?

    Tofu is an ingredient that originated in China about 2000 years ago. Made from soybeans, it's similar to cheesemaking. The process starts with curdling soy milk and then pressing the solid curds into blocks of different levels of firmness. We always opt for organic soy products as soy crops are heavily genetically modified, and as much as 90 percent of the soy crop in the United States is treated with pesticides.

    soybeans scattered around a plate of cubed tofu

    Types of tofu

    Tofu is broken into categories by the texture and consistency of the tofu. This firmness is determined mostly by the water content in tofu; the more water, the softer the tofu is. That's why in a lot of savory dishes where tofu is used as the protein, the tofu is pressed to remove the water content and make it firmer. Here are the different types of tofu:

    Silken

    Silken tofu is a silky, very soft tofu with the highest water content. It barely keeps its shape when handles and is mostly used in sauces, "cheesecakes", smoothies, and creamy fillings. For a Keto diet, this tofu is great for sauces/dressings, making a cream sauce, smoothies, ice cream, etc.

    Regular

    This is the most common type of tofu, often labeled as "regular" or "firm." It has a solid texture and holds its shape well during cooking. Used to make spreads, tofu scrambles, or scrambled "eggs", regular tofu is slightly more firm than silken.

    Firm

    Probably the most popular type of tofu, firm tofu is firm enough for stir-fries. You can also find smoked tofu, it makes a great BBQ bowl! You can also use firm tofu to make thicker spreads.

    This tofu is great for marinating. If using in stir-fries or pan-frying, you may want to press the tofu. Read on below for our best pressing tips!

    Extra-firm

    Extra-firm tofu has the same uses as firm for the most part, but this type doesn't absorb marinades or sauces as much. It is a bit easier to fry if you're trying to make a crispy tofu dish. We like this style for baked tofu and fried tofu dishes the most.

    Super-firm

    As dense as meat and makes a great meat substitute! Cubed and fried in oil, it makes a great plant-based chicken substitute. Ground makes a great ground meat substitute for things like tacos, bowls, and more.

    There are a few other fun types of tofu-like skin and tofu pockets, but these above are the most widely used.

    cubed tofu on plate

    Tofu Nutritional Profile + carb content

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

    • Calories: 74
    • Protein: 8 grams
    • Carbs: 2 grams
    • Fiber: 1 gram
    • Grams of net 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

    How to press tofu?

    While there are tofu presses that you can pick up relatively cheaply, we usually opt to go the DIY route:

    1. Simply place a cooling rack on top of a sheet pan.
    2. Place the block of tofu on the rack, and cover it with another sheet pan.
    3. Then, plop something heavy like a Dutch oven on top.
    4. Leave it be for 30 minutes or so before slicing and cooking.

    It's amazing how much liquid comes out after pressing tofu!

    How to prepare tofu for recipes?

    Preparing tofu for recipes involves a few essential steps to enhance its texture and flavor. Here's a general guide on how to prepare tofu:

    1. Choose the right tofu: Select the type of tofu that best suits your recipe. Use firm or extra-firm tofu for dishes where you want the tofu to hold its shape. Opt for soft or silken tofu for recipes with a creamy or blended texture.
    2. Drain the tofu: Most tofu comes packed in water to keep it fresh. Before using it, drain the water by carefully removing it from its packaging and place it on a clean kitchen towel or paper towel.
    3. Press the tofu: Pressing helps to remove even more water from it. Use the instructions in the section above to press the tofu. If using extra-firm tofu, you can press it for a shorter time as it already has less water content.
    4. Cut the tofu: Once you've drained and pressed, cut it into the desired shape for your recipe. You can slice it into cubes, strips, or any other shape.
    5. Marinate (optional): Marinating tofu can infuse it with flavor. Prepare a marinade of your choice using soy sauce, tamari, vinegar, citrus juice, herbs, spices, or any other seasoning you like. Let the tofu sit in the marinade for at least 15-30 minutes (or longer if you have time) to allow the flavors to penetrate it.
    6. Cooking methods: There are various cooking methods you can use for tofu, depending on the recipe and the texture you want to achieve:
      • Pan-Frying: Heat some oil in a pan and cook until you get golden and crispy tofu.
      • Baking: Arrange the tofu on a baking sheet and bake in the oven until it's firm and slightly browned.
      • Grilling: A grill or grill pan gives the tofu a smoky flavor and charred texture.
      • Stir-Frying: Add marinated or plain tofu to a stir-fry with vegetables and sauce.
    7. Use in recipes: Once the tofu is prepared, incorporate it into your desired recipe, such as stir-fries, curries, salads, soups, or noodle dishes.
    Cubed tofu

    How to store tofu properly?

    Properly storing tofu can help maintain its freshness and prevent it from spoiling. Here are some guidelines on how to store tofu:

    • Original packaging storage: If you haven't opened the tofu yet, store it in its original packaging in the refrigerator. The packaging is designed to keep it fresh.
    • Leftover tofu in water: If you've used only part of the tofu block, transfer the leftover to an airtight container. Cover it with clean water and seal the container tightly. Change the water daily to keep the tofu fresh. This method can help extend the shelf life of tofu for a few days.
    • Store it cold: Tofu is a perishable food, so it's essential to keep it cold. Store in the coldest section of your refrigerator, such as the lower shelves or the vegetable drawer.
    • Avoid exposure to air: Air can result in dry tofu and cause it to spoil faster. Keep it in an airtight container or resealable plastic bag if you've removed it from its original packaging.

    To recap on the question: Is tofu keto-friendly?

    Yes! You can definitely include tofu in any low-carb diet. As a versatile and nutritious plant-based protein, it is a valuable addition to a vegetarian keto diet when consumed within the daily carb limit. There are relatively fewer carbs in tofu, which makes it suitable for maintaining ketosis.

    Its high protein, low carb, and good fat content make it a great addition to vegan keto diets. Unlike chicken, including more tofu is easy, ensuring balanced protein and carb intake. Whether plant-based or not, tofu's versatility and nutrient balance make it a delicious choice.

    However, as with any food on a ketogenic diet, portion control and overall carbohydrate content intake awareness is essential. 

    Check out these Keto Tofu Recipes

    • Bourbon Tofu
    • Tofu Vindaloo
    • Crispy Shredded Tofu

    Frequently asked questions

    Yes, tofu is low in carbohydrates, containing about 1-2 grams of net carbs per 100-gram serving, making it a favorable choice for low-carb diets. The net carbs in tofu can vary slightly based on the type and brand, but generally, it is relatively low in carbohydrates.

    Yes, tofu is keto-friendly due to its moderate protein content and low carb count, making it suitable for those following a vegan keto diet.

    Our preferred tofu is Hodo Firm Tofu, known for its consistent texture and pre-pressed convenience. It's made from high-protein organic soybeans and requires minimal pressing. If accessible, Hodo is recommended; otherwise, our pressing tips apply.

    Yes, silken tofu is considered keto-friendly in moderation. It typically contains around 1-2 grams of net carbs per 100-gram serving, making it suitable for those following a ketogenic diet.

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    Reader Interactions

    Comments

    1. Jenna says

      August 17, 2022 at 7:10 am

      I'm confused: if I put tofu on my cooling rack & press it with something as heavy as a Dutch oven, I end up with partially sliced tofu. Is that part of your process?
      Thank you for an otherwise very informative & motivating post.

      Reply
      • Cast Iron Keto says

        August 17, 2022 at 9:12 pm

        Hi Jenna, what type of tofu are you using? Pressing would be for firm or extra-firm. If you have a softer tofu, that's why it's falling apart.

        Reply

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