This free Tofu Carbs Per 100g Calculator takes the guesswork out of carbohydrate counting for one of the most popular plant proteins. Just choose your tofu type, enter the amount you plan to eat, and the tool returns both the carb value per 100 grams and the total carbs in your serving — with an optional net-carb calculation that subtracts fiber.
Whether you follow a keto or low-carb diet, manage diabetes, or simply want accurate macros for meal prep, this calculator is designed for you. It also includes quick-preset serving buttons and custom overrides, so you can match the exact tofu product in your fridge.
All numbers are based on standard USDA nutrition data, but tofu varies by brand and preparation. If you have a nutrition label with different values, use the Advanced options to enter your own carb and fiber numbers.
Enter how much tofu you'll eat.
⚙️ Advanced Options
Quick Start
Use this calculator in three steps: choose the tofu type that matches your product, enter how much you plan to eat (in grams or ounces), and hit Calculate Carbs. The default values come from USDA FoodData Central for plain, unflavored tofu. If you use a different brand or fortified product, expand Advanced Options and enter the exact total carbs and fiber per 100 g from the label. You can also click the 50 g, 150 g, or 200 g quick-amount buttons to populate the serving size instantly.
If you are building a full meal plan, pair this with the tofu calorie calculator to track energy intake alongside carbohydrate.
What the Numbers Mean
Tofu is made by coagulating soy milk and pressing the curds into blocks. Because soybeans are naturally low in digestible carbohydrate, and much of the soluble sugar is lost with the whey, plain tofu is a naturally low-carb food. The exact carb value depends on water content, coagulant type, and whether anything else has been added. Firm and extra-firm tofu contain slightly more dry matter per 100 g, so their carb density tends to be a little higher than soft or silken tofu, even though the difference is small in practice.
Plain tofu provides about 2–3 g of total carbohydrate per 100 g, with roughly 0.2–0.3 g of fiber and less than 1 g of naturally occurring sugar. Nutrition labels can differ from generic USDA values because of added starches, flavorings, calcium salts, or thickeners. Marinated, baked, and smoked tofu products in particular may contain added sugar or flour, so always check the Nutrition Facts panel if you are tracking strictly.
The optional net carbs toggle subtracts dietary fiber from total carbohydrate. Fiber passes through the digestive tract largely intact, which is why many low-carb and keto eaters count only digestible carbohydrates. This tool lets you view both total and net values at once.
Reference Data: Typical Tofu Carb Values
The table below shows approximate total carbs, fiber, and net carbs per 100 g for common plain tofu types. Values are rounded and may vary by brand.
| Tofu Type | Total Carbs per 100g | Fiber per 100g | Net Carbs per 100g |
|---|---|---|---|
| Extra-firm | 2.8 g | 0.3 g | 2.5 g |
| Firm | 2.8 g | 0.3 g | 2.5 g |
| Regular / medium | 2.2 g | 0.3 g | 1.9 g |
| Soft | 1.9 g | 0.2 g | 1.7 g |
| Silken | 2.9 g | 0.1 g | 2.8 g |
These figures are for unflavored tofu. Seasoned tofu, tofu desserts, and tofu-based meat substitutes can contain substantially more carbohydrate, especially if sugar, breading, or wheat starch is added.
Worked Examples
Example 1: 150 g firm tofu. Total carbs = 2.8 × 150 ÷ 100 = 4.2 g. If you track net carbs, subtract fiber using (2.8 − 0.3) × 150 ÷ 100 = 3.75 g net carbs.
Example 2: 4 oz silken tofu. First convert ounces to grams: 4 × 28.35 = 113.4 g. Total carbs = 2.9 × 113.4 ÷ 100 = 3.29 g. Net carbs = (2.9 − 0.1) × 113.4 ÷ 100 = 3.18 g.
Tips for Low-Carb, Keto & Blood-Sugar Friendly Eating
- Choose extra-firm or firm tofu when you want the highest protein and lowest water content per serving.
- Watch out for flavored, teriyaki, smoked, or pre-marinated tofu. Those products can contain 5–10 g of carbs per serving or more because of added sugar.
- Pair tofu with non-starchy vegetables like broccoli, spinach, peppers, or cauliflower to keep the total meal carb count low.
- On a keto diet, one 150 g serving of plain firm tofu adds only about 4.2 g total carbs or 3.8 g net carbs, which fits comfortably into most daily carb targets.
- Read labels carefully: some tofu is fortified with calcium sulfate, which does not affect carbs, but added gums or modified starches can.
Frequently Asked Questions
Is tofu keto-friendly? Yes. Plain extra-firm, firm, soft, and silken tofu are all naturally low in carbohydrates, with typical values around 2–3 g per 100 g. Be cautious with sweetened or breaded tofu products.
Why does my tofu label show different numbers? Manufacturers use different coagulants, water-to-soybean ratios, and processing methods. Some also add flavors, thickeners, or sugar. That is why the calculator includes custom carb and fiber inputs.
Are the carbs in tofu mostly sugar? No. Plain tofu contains only small amounts of naturally occurring sugars, mostly sucrose, raffinose, and stachyose. The rest of the carbohydrate is dietary fiber and a small amount of starch-like polysaccharides.
Do I need to subtract all the fiber? For a simple net-carb estimate, subtract the full dietary fiber value. Some diets count only "impact carbs" or use different fiber rules, so check the method your tracker or nutrition plan recommends.
Can I use this calculator for tofu dishes like stir-fry or scrambles? Yes, but remember that sauces, oils, vegetables, grains, and other proteins add their own carbohydrates. Use this tool for the tofu portion, then calculate the other ingredients separately.