Keto Approved
Tofu (Firm)
2.60g net carbs per 1/2 cup
Tofu lands at 2.6 g net carbs per half-cup serving, plus 11.3 g of protein and 5.3 g of fat to round out a plant-based meal. Press it well, cube it, and pan-fry in oil or butter for a crispy edge that soaks up whatever sauce you pair it with.
By MeKeto Editorial · Last updated July 2026
Nutrition Facts
Fits My Daily Budget?
Set your daily net carb limit to see how one serving fits.
One serving uses 13% of your 20g daily budget.
Plan the rest of your day
Good to Know
Reach for blocks labeled firm or extra-firm (House Foods and Nasoya are common) rather than silken, which is softer and harder to crisp. Watch pre-marinated or teriyaki-flavored tofu, since the sauce can add several grams of sugar per serving that the plain block does not have. Plain tofu carries very little flavor on its own, so a quick toss in soy sauce, sesame oil, and chili flakes does more for it than salt alone.
Is Tofu (Firm) Keto? The Full Answer
Tofu contains 2.60g net carbs per 1/2 cup (3.70g total carbs minus 1.10g fiber). Tofu lands at 2.6 g net carbs per half-cup serving, plus 11.3 g of protein and 5.3 g of fat to round out a plant-based meal. Press it well, cube it, and pan-fry in oil or butter for a crispy edge that soaks up whatever sauce you pair it with.
On a standard ketogenic diet, most people target 20-25g net carbs per day. A single serving uses 13% of a 20g daily carb limit. That makes Tofu a reliable keto staple.
Measure Your Ketone Levels
A blood ketone meter reads beta-hydroxybutyrate from a finger prick, the marker that defines nutritional ketosis at 0.5 to 3.0 mmol/L. Urine strips measure acetoacetate instead, which drops off once you are fat-adapted. Keto-Mojo makes a blood meter.
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