Tofu glycemic index
Tofu has no measurable glycemic index: a 120 g serving (1 portion) has only 0.6 g of available carbohydrate, so its glycemic load is about 0 and it barely raises blood sugar on its own.
Also known as: bean curd
- Serving120 g
- Available carbs0.6 g
- Fiber2.8 g
- Sugars—
- Protein21 g
- Calories173 kcal
Serving: 1 portion.
What to know
Firm tofu has very little carbohydrate, so its glycemic load is close to zero. It is a useful plant protein for balancing rice and noodle dishes.
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Frequently asked questions
Does tofu have a glycemic index?
Not a measurable one. GI can only be tested in foods with enough carbohydrate: the test needs a 25 or 50 g carbohydrate portion. Tofu has 0.5 g per 100 g, so its direct effect on blood sugar is minimal and its glycemic load is about 0.
Does tofu raise blood sugar?
Barely, on its own. What matters more is what you eat it with: bread, rice, potatoes, sauces or sugary drinks. Pairing carbohydrate foods with protein, fat or fiber tends to soften the rise.
How many carbs are in tofu?
A 120 g serving has about 3.3 g of total carbohydrate, including 2.8 g of fiber, leaving 0.6 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 2.8 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (120 g) | |
|---|---|---|
| Calories | 144 kcal | 173 kcal |
| Carbohydrates | 2.8 g | 3.3 g |
| Available carbs | 0.5 g | 0.6 g |
| Fiber | 2.3 g | 2.8 g |
| Sugars | — | — |
| Protein | 17 g | 21 g |
| Fat | 8.7 g | 10 g |
Source: USDA FoodData Central, Tofu, raw, firm, prepared with calcium sulfate (SR Legacy, FDC 172475). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.