Is Tofu good for you?
Tofu is a protein. It has about 2 g net carbs and 8 g protein per 100 g. Here's how Susta judges it — and why the answer changes with your goal.
Tofu: verdict by goal
The details
Blood sugar: Low-carb plant protein that barely moves glucose — a good rice-bowl anchor. Firm/extra-firm holds up best.
How to choose: Firm/extra-firm, organic non-GMO soy.
How to use it: Press, then pan-fry, bake, or drop into sinigang/miso.
How to store: Fridge, submerged; change water.
Sensible portion: 100–150 g, few×/week
See how Tofu fits your goal
Susta judges every food for your specific health goal — free, on-device, with the cited evidence behind it.
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Susta gives general wellness information graded by evidence — not medical advice, diagnosis, or treatment, and never medication advice. Verdicts are tuned to a chosen goal and may differ for you. Talk to your clinician about your health.