Tofu
Low-carb plant protein with almost no glucose impact.
FatTonic Facts
Tofu · per serving 100g
Excellent · strongly supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 0 | 0.0 |
| Sugar (g) | 1 | −0.8 |
| Processing | minimal | −8.0 |
| Fiber (g) | 1 | +1.6 |
| Protein (g) | 8 | +5.6 |
| Glycemic index | not tested | |
| Carbs (g) | 2 | |
| Fat (g) | 4 |
Score model v1
Nutrients: USDA FoodData Central, record 172476 (Tofu, raw, regular, prepared with calcium sulfate), public domain, checked 2 Oct 2026.
Glycemic index: not tested — too little carbohydrate to test (University of Sydney GI FAQ); the score assumes 15.
Per 100 g (USDA record; serving 100 g): carbs 1.9, sugar 0.6, fiber 0.3, protein 8.1, fat 4.8 g.
What this means for fat-burning
Why this score: processing (minimal) set it, −8.0 points. Source: USDA FoodData Central, FDC 172476.
Its protein content supports satiety and helps preserve muscle while you lose fat.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Tofu scores 98, rated Excellent. It scores higher than 71% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does tofu spike insulin?
Glycemic load 0 for 100g; FatTonic Score 98/100 — it strongly supports fat-burning.
Is tofu good for fat loss?
Excellent (98/100): tofu strongly supports fat-burning.