Tofu

8/ 10Excellent

Controversy: 7.4

Rated by 11 diets

6 approve2 caution3 avoid

The diets react (see scores below)

Approves6

Caution2

Disapproves3

Approves6

Caution2

Disapproves3

Is Tofu Healthy?

Yes — Tofu is broadly considered healthy. 6 out of 11 diets approve it.

Nutrition Facts

Per 100g

Calories: 94kcal
Protein: 9.41g
Carbs: 1.18g
Fat: 5.88g
Fiber: 0g
Sugar: 0g
Sodium: 12mg

Diet Ratings

KetoCaution

Tofu contains 1.5-2g net carbs per 100g and is a moderate protein source (8-15g per 100g depending on firmness). Low fat content requires pairing with fat sources. Acceptable in portion-controlled amounts but not ideal for keto macros.

Debated

Strict keto practitioners avoid tofu due to its plant-based protein and potential phytoestrogen content, preferring animal proteins. Some lazy keto followers include it freely without concern for macro ratios.

VeganApproved

Tofu is made from soybeans, water, and a coagulant (usually nigari, gypsum, or calcium sulfate — all plant-derived or mineral). No animal ingredients. A whole plant-based protein food. Minor score deduction only if considering ultra-processing relative to whole soybeans, but tofu is widely embraced by vegan community.

PaleoAvoid

Tofu is a soy product derived from legumes, which are explicitly excluded from the paleo diet. Soy contains anti-nutrients (phytates, trypsin inhibitors) and is a processed food not available to Paleolithic humans.

MediterraneanCaution

Tofu is a plant-based protein from Asia, not traditional to Mediterranean cuisine. However, the Mediterranean diet strongly emphasizes plant-based proteins like legumes (beans, lentils). While tofu is not Mediterranean, it aligns with the plant-forward principle. Modern Mediterranean interpretations may include it as a legume alternative, though traditional Mediterranean legumes are preferred.

Debated

Strict Mediterranean diet adherents argue tofu is non-traditional and should be replaced with Mediterranean legumes (chickpeas, lentils, beans). However, some modern plant-forward Mediterranean interpretations accept tofu as a plant protein alternative for those seeking variety or with soy preferences.

CarnivoreAvoid

Plant-derived food made from soybeans. Legume product explicitly excluded from carnivore diet. Contains plant compounds, phytoestrogens, and is not an animal product.

Whole30Avoid

Tofu is made from soy, which is a legume. Legumes and soy products are explicitly excluded from Whole30.

Low-FODMAPApproved

Tofu is a soy-based protein with negligible FODMAP content. Monash University has tested tofu and rates it as low-FODMAP at standard serving sizes (150g). Soy protein is well-tolerated. Safe during elimination phase.

DASHApproved

Tofu is a plant-based protein rich in potassium, magnesium, and calcium (especially if calcium-set). It is low in saturated fat and sodium (plain tofu). DASH encourages plant-based proteins and legume alternatives. Excellent lean protein source.

ZoneApproved

Tofu is a lean plant-based protein source. Firm tofu contains ~15-20g protein, ~2-4g carbs, and ~8-12g fat per 3.5 oz serving. It fits cleanly into Zone protein blocks and provides monounsaturated and polyunsaturated fats. The carb content is low-glycemic. Excellent vegetarian Zone protein option, though fat blocks should be monitored due to higher fat content.

Anti-InflammatoryApproved

Tofu is a whole soy food emphasized in anti-inflammatory frameworks. Rich in plant-based protein, low in saturated fat, contains isoflavones (genistein, daidzein) with anti-inflammatory properties. Versatile, minimal processing. Aligns with Dr. Weil's pyramid emphasis on whole soy foods.

GLP-1 FriendlyApproved

Tofu is an ideal GLP-1 food: 15-20g protein per 3.5oz serving, low fat (5g per serving), easy to digest, versatile, and nutrient-dense. Silken tofu is especially gentle on the stomach; firm tofu works well in stir-fries with minimal oil. Supports muscle preservation during weight loss.