How much protein is in tofu?

Plain firm tofu provides around 11-17g of protein per 100g, depending on the brand and firmness. Tesco Plant Chef Firm Tofu has 11.3g, while The Tofoo Co Extra Firm has 16.5g. A half-block serving (100g) gives roughly the same protein as 1.5 large eggs. Tofu is a complete protein containing all nine essential amino acids, making it a strong plant-based alternative to meat.

Does tofu spike blood sugar?

No. Plain tofu has virtually zero glucose impact. It contains just 1-2g of carbohydrates per 100g and 0.6g of sugar, which is too low to cause any measurable blood sugar response. Tofu is one of the safest foods for anyone managing blood sugar. It can actually help stabilise glucose levels when paired with higher-carb foods, as its protein and fat slow overall digestion.

Glucose: Very LowNOVA 1

Nutritional Information for Tofu

Q: Is tofu ultra-processed?

Plain tofu is NOVA 1 — it is made from soya beans, water, and a natural coagulant (calcium sulphate), using a traditional process that has been used for over 2,000 years. This applies to firm, extra firm, silken, and smoked varieties. However, flavoured tofu products (sriracha, teriyaki, marinated) and tofu-based ready meals contain added ingredients that push them to NOVA 3-4. Stick to plain varieties and season them yourself.

Tofu is a high-protein, low-carbohydrate plant-based food made from soya beans, delivering around 106-145 kcal per 100g depending on firmness. From a SpikeSaver perspective, plain tofu is exceptional — it has virtually zero glycaemic impact with only 1-2g of carbs per 100g and no sugar to speak of. With 11-17g of protein per 100g and negligible carbohydrates, it is one of the safest foods for blood sugar management in the entire supermarket.

Nutrition per 100g

Nutrient	Per 100g	Per serving
Energy	106 kcal / 441 kJ	106 kcal
Protein	11.3g	11.3g
Carbohydrates	1.7g	1.7g
of which sugars	0.6g	—
Fat	5.8g	5.8g
of which saturated	1g	—
Fibre	0.8g	—
Salt	0.03g	—

Serving size: 1/2 block (~100g) · Source: Tesco product page, October 2025

Glucose impact

Glycemic Index

Very Low

Glucose risk

Tofu contains just 1-2g of carbohydrates per 100g with negligible sugar (0.6g). It has no measurable glycaemic index because the carb content is too low to test meaningfully. This makes tofu one of the safest foods for blood sugar management — it has virtually zero glucose impact regardless of portion size. The high protein content (11-17g per 100g) can actually help stabilise blood sugar when eaten alongside higher-carb foods.

Processing level

NOVA 1 (unprocessed)

Plain tofu (firm, extra-firm, silken) is NOVA 1 — it is made from soya beans, water, and a coagulant (typically calcium sulphate or nigari), which is a traditional food-preparation process dating back thousands of years. Smoked tofu remains NOVA 1-2 as smoking is a traditional preservation method. However, flavoured and marinated tofu products (sriracha, harissa, teriyaki) can climb to NOVA 3-4 depending on added ingredients.

Tofu at Tesco

Source: Tesco product page, October 2025

Tesco Plant Chef Organic Firm Tofu 399g

£1.95*NOVA 1 (unprocessed)

Tesco Plant Chef Organic Smoked Tofu 399g

£2.50*NOVA 1 (unprocessed)

The Tofoo Co Naked Tofu 280G

£2.30*NOVA 1 (unprocessed)

The Tofoo Co. Extra Firm Organic Tofu Naked XL 450g

£3.50*NOVA 1 (unprocessed)

The Tofoo Co. Sriracha Tofu 280G

1 UPF marker

£2.85*NOVA 3 (processed)

*Prices were correct at the time of collection and may have since changed. Check Tesco.com for current pricing.

What to watch for when shopping

Plain tofu (firm, extra firm, naked, smoked) is always NOVA 1 and blood-sugar-safe. The danger zone is flavoured tofu — sriracha, teriyaki, and marinated varieties often contain added sugar, soy sauce, and flavourings that push them to NOVA 3. Prepared tofu products like harissa & tofu bakes can reach NOVA 4 with significantly more carbs (13.7g/100g vs 1.7g). For the best protein-to-price ratio, Tesco Plant Chef Organic Firm Tofu at £1.95 for 399g (£4.89/kg) is excellent value — far cheaper than the Tofoo Co range.

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