Is Tofu a Carb?

Is Tofu a Carb or Is It Something Else ?

Just what is tofu? Is it a carb? A vegetable? Or perhaps some kind of unnatural lab-grown concoction?

Tofu is one the most versatile foods out there. You can make it into a dessert, a scrambled “egg” dish, or your main source of protein in any given dish.

Another term for tofu that is commonly used is bean curd. It’s essentially coagulated soy milk that has been pressed enough where the curds are molded into a block-like shape. Known to be an amazing meat substitute, especially for vegans, it’s an environmentally-friendly sound food because it requires a ridiculously low amount of land use to produce.

So is tofu a carb?

Tofu is definitely not carb. It is part of the bean family which would make it a legume – a class of vegetables. In the legume class, you also have peas and lentils.

In fact, the amount of carbs in tofu are fairly low. Tofu is essentially a processed bean, or even processed soy-milk that’s been solidified.

Tofu Nutrition

When you buy tofu, it usually comes in blocks. The tofu I am examining for this blog post was purchased at Whole Foods and is part of the “365 Everyday Value” line. A single block will have the following nutritional facts:

• 360 Calories
• 13.5 Grams of Carbohydrates
• 40.5 Grams of Protein
• 18 Grams of Fat
• 4.5 Grams of Fiber
• Naturally gluten free

Fun Tofu Facts

Tofu has a bad reputation for no good reason. The dairy and meat industry are probably just intimidated by tofu because it’s a superior source of protein. Here are 6 facts you should know about tofu and soy in general:

  • Tofu is considered to be a complete dietary source of protein which means it has all of the essential amino acids for one’s diet
  • Unlike the well-known myth, there is no link between soy and cancer
  • According to Marji McCullough, ScD, RD, strategic director of nutritional epidemiology for the American Cancer Society, soy is perfectly healthy and safe.
  • The rumor about an increase in breast cancer when consuming soy was found in rodents however rodents metabolize soy differently than human beings. Therefore, any danger found in the rodent study is irrelevant to humans.
  • It’s been found that soy products such as edamame, miso, and soy milk lower the risk of breast cancer.
  • A 2011 study demonstrated that soy has the ability to help prevent or slow down the bone loss linked to osteoporosis.


You now know soy is not a carb. It is part of the bean family and is simply coagulated soy milk.

Many rumors and myths about the negative aspects of soy have either been debunked or unfounded.

This high-protein food has many great health benefits that can be enjoyed because of how diverse tofu is when it comes to it’s preparation.

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