Is Tofu good for your health condition?
Tofu is made from soy milk and is a source of plant protein. It is a mild food that takes on the flavour of what it is cooked with.
Nutrition per 100 g
| Calories | 76 kcal |
|---|---|
| Protein | 8.1 g |
| Carbohydrate | 1.9 g |
| Sugars | 0.6 g |
| Fibre | 0.3 g |
| Fat | 4.8 g |
| Saturated fat | 0.7 g |
| Cholesterol | 0 mg |
| Sodium | 7 mg |
| Potassium | 121 mg |
| Purines | 20 mg per 100 g |
Source: USDA FoodData Central (SR Legacy), entry "Tofu, raw, regular, prepared with calcium sulfate". Purines: USDA and ODS-NIH Database for the Purine Content of Foods, Release 2 (2025).
Quick guide by condition
| Diabetes or prediabetes | Usually fine in normal portions |
|---|---|
| High blood pressure | Low in salt |
| High cholesterol | Low in saturated fat and cholesterol |
| High uric acid or gout | Low purine: usually fine |
| Weight loss goal | Low in calories |
This guide only uses the nutrient numbers above (rules explained on How it works). It is general information and does not know your medicines, test results or portion size.
Common questions
Can people with diabetes eat tofu?
Going by its sugar and carbohydrate numbers, the general guide is: usually fine in normal portions. Portion, cooking method and what you eat it with all change the effect on blood sugar, so check with your doctor or dietitian before changing your diet.
Is tofu OK for high uric acid or gout?
Purine level: 20 mg per 100 g. General guide: Low purine: usually fine. Purine tables describe the food, not your body, so ask your doctor what is right for you.
Is tofu good for high blood pressure?
Sodium is 7 mg per 100 g. General guide: low in salt. Salt added during cooking often matters more than the food itself.