Can I Eat Tofu On Keto?

Keto has become one of the most popular forms of helping people control their weight in the last few years.

Can I Eat Tofu On Keto?

What was once a dietary plan that was primarily used to help children who suffered from epilepsy has been adopted by the wider world as a way of combatting ill health and helping people lose weight?

However, when it comes to people who are new to this method of dieting, there is often a lot of confusion when it comes to what kinds of foods can and can’t be eaten.

Carbs are off the table or have a much-reduced emphasis, but that also means that many people often have to sort through many foods that do have high amounts of carbs, and those that do not.

This can sometimes feel like an exhaustive process and is often the reason that many people either do not try this diet in the first place or give up early o.

However, with the right knowledge, as well as information on a whole range of foods, preparing for a keto diet can be quite simple.

This guide that we have created hopes to help you out with that latter aspect, by discussing why tofu, as a low-carb food, is perfectly good for a reasonable keto diet.

What Is Keto?

Before we go further into this article, I should probably quickly explain what exactly keto and tofu are, so that you can better understand why they are a great match.

Keto, also known as the ketogenic diet, was originally a form of dietary therapy where changing the diet would cause a person’s body to start processing and burning fat as its main source of energy, rather than carbohydrates.

In its original form, the idea for this type of diet was to allow children with epilepsy to obtain enough calories to stay healthy, whilst having plenty of protein to help their bodies grow and repair from stress, such as epileptic fits, as well as reducing the likelihood of them developing one.

Whilst it has been used by medical professionals for years, a less extreme version of this diet has since been adopted as a viable method of weight loss for adults too.

By substituting a person’s carbohydrate intake with fat instead, the body learns to burn fat for energy over carbs, and burns fat more efficiently overall too, known as ketosis.

Plus, the diet also helps people lower their overall blood sugar and insulin levels.

Whilst there are a few variations of this diet out there for adults, the general concept behind them all is the same: Have a high-protein intake, an adequate fat intake, and a low-carb intake.

What Is Tofu?

Tofu, also known as bean curd, is a coagulated milk product that is made by pressing the curds of soy milk into a solid block.

Tofu was first made in China over 2000 years ago and has since been adopted into many cuisines across East and South East Asia, including China, Japan, Korea, and Vietnam, among others.

Tofu by itself tends to have quite a faint flavor by itself, but its soft and spongy nature means that it absorbs flavors from seasonings and other foods very well.

Tofu is very high in proteins, as having a remarkably high amount of iron and other nutrients and minerals, whilst also being low in calories and carbs.

A 100-gram serving of tofu will only have around 70 calories total, and only contain 1.5 grams of carbohydrates, which is a very low overall amount either for its size.

Why Tofu Is Great For Keto Diets

Why Tofu Is Great For Keto Diets

So, with all this information presented to us, it should be starting to be clear why so many people are turning to tofu for their keto diets.

Tofu is a type of food that is naturally low in carbs, whilst also being very high in protein and fats.

With the main aim of ketosis benign replacing the number of carbs you eat with primarily protein and fat, this arguably makes it a great food to add to your diet.

Tofu won’t be to everyone’s taste, however. For instance, the texture of tofu, especially badly prepared tofu, is very different from traditional meat products that many people enjoy.

Add that to the fact that it is relatively tasteless, and it is not exactly the most loved food in everyone’s diet.

However, because it carries many of the same nutrients as high-protein meat, and can be flavored to better suit a person’s taste, tofu is rapidly becoming a favorite of many vegetarian and vegan diets as a good meat substitute, even in keto diets.

Side Effects Of Keto Diets

So, as you can see, tofu is very much becoming a favorite of many people planning to go on keto diets.

However, as with many other major changes to your diet or lifestyle, you may also experience some side effects, which should be taken into account.

Flu-Like Symptoms

As your body enters ketosis, where it starts to transition from burning fats instead of carbs, you may find that you’ll develop several flu-like symptoms, such as headaches, feeling more tired than usual, general nausea, and even diarrhea.

However, these symptoms tend to disappear once the body has fully adapted to the new diet, which can take one or two weeks.

If you experience these symptoms for much longer, consult a health professional.


Because carbs tend to contain noticeably more water than protein or fat, you may find yourself feeling more dehydrated after switching to your new diet.

Make sure to intake plenty of water to compensate for this.

Final Thoughts

As you can see, tofu is a perfect ingredient to add to your keto diet.

Just remember to eat responsibly with this new diet, and the changes it can have on your body.

Jenna Priestly