Tofu (Firm) Overview
Tofu is a complete plant-based protein made from soybeans, providing all essential amino acids along with iron, calcium, and isoflavones that support bone and heart health.
Why Tofu (Firm) Helps With Ketogenic Diet
The ketogenic diet shifts your body from burning glucose to burning fat for fuel. Success on keto requires choosing foods very low in carbohydrates while high in healthy fats and moderate in protein.
Tofu (Firm) Nutrition Facts
Per 100g (100g (about 1/2 cup cubed))
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 144 | — |
| Protein | 17.3g | 35% |
| Total Carbohydrates | 2.8g | 1% |
| Dietary Fiber | g | 0% |
| Sugar | g | — |
| Total Fat | 9g | 12% |
| iron | 2.7mg | 15% |
| magnesium | 58mg | 15% |
| calcium | 350mg | 35% |
| zinc | 1.6mg | 15% |
| selenium | 17.4µg | 32% |
| phosphorus | 190mg | 19% |
GI: 15 ()
Key Nutrients in Tofu (Firm) for Ketogenic Diet
Magnesium
58mgSupports ketogenic diet by providing essential magnesium
Best Ways to Eat Tofu (Firm) for Ketogenic Diet
- Pressed and pan-fried until crispy
- Marinated and baked or grilled
- Scrambled as egg replacement
- Blended silken tofu in smoothies or desserts
- Stir-fried with vegetables
Pro Tip:
During the first week of keto, increase sodium intake to 3-5g daily to prevent electrolyte imbalances that cause 'keto flu' symptoms like headaches and fatigue.
Tofu (Firm) Health Benefits
- Complete plant-based protein with all amino acids
- Good source of calcium (when calcium-set)
- Contains isoflavones for hormonal balance
- Low in saturated fat
- Versatile and easily absorbs flavors
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