Diet Ratings
Silken tofu contains approximately 1.5g net carbs per 100g serving with minimal carbohydrates and provides quality protein. It's a whole, unprocessed food compatible with ketogenic macros when portion-controlled.
Whole plant-based food made from soybeans. Minimally processed, nutrient-dense, and universally accepted in vegan diets.
Tofu is made from soybeans, a legume explicitly excluded from paleo diet. Soy is processed and contains anti-nutrients like phytates and isoflavones.
Tofu is a plant-based legume product rich in protein and fits well within Mediterranean principles. While not traditional to the Mediterranean region, it aligns with the diet's emphasis on plant-based proteins and minimal processing when plain.
Tofu is a plant-derived soy product, fundamentally incompatible with carnivore diet principles. Contains no animal products and is processed from legumes.
Tofu is made from soybeans, which are legumes explicitly excluded from Whole30. Soy is a prohibited legume regardless of processing method.
Monash University has tested tofu extensively. Silken tofu is low in FODMAPs at standard servings (150g). Soy protein is well-tolerated and does not contain significant fructans, GOS, or polyols.
Excellent plant-based protein source with minimal sodium, no saturated fat, and rich in minerals. Aligns perfectly with DASH emphasis on lean proteins and plant-based options.
Silken tofu is a lean protein source but contains moderate carbohydrates and minimal fat. Macro ratio is approximately 6% protein, 2% fat, 2% carbs by weight—insufficient protein density for a standalone Zone protein block. Best used as part of a mixed meal.
Soy-based complete protein with isoflavones (anti-inflammatory polyphenols). Low saturated fat, contains omega-3s. Well-researched anti-inflammatory benefits. Silken variety maintains nutrient profile while offering different texture applications.
Silken tofu has lower protein density than firm tofu (~6g per 100g vs 15g) and higher water content. Soft texture may be easier on sensitive GLP-1 stomachs but provides less protein per calorie. Better as a base for protein-rich toppings than as a standalone protein source. Firm tofu is superior for GLP-1 patients.
iSome practitioners prefer silken tofu for its digestibility in early GLP-1 phases; most GLP-1 nutrition specialists recommend firm or extra-firm tofu for better protein density given the calorie constraint.
Controversy Index
Score range: 1–9/10. Higher controversy = more disagreement between diets.