Silken Soft Tofu
Quick answer
A medium portion of Silken Soft Tofu (120 g) contains 66 kcal, with 1.4 g of net carbohydrates and 7 g of protein.
- Carbs1.7 g10.4%
- Protein7 g43%
- Fat3.4 g46.7%
- Fibre0.2 g
Percentages of total energy (calories)
Silken tofu is the ultra-smooth member of the tofu family. It is not pressed or drained like firm tofu, so it keeps a high moisture content and a silky, custard-like texture. It suits low-calorie diets, with only 55 kcal per 100g and about 6g of protein. Its strength is that it can replace rich cooking cream or mayonnaise in soups and sauces, with very little saturated fat and no cholesterol.
💡 Smart Nutritional Guidance
Consumption advice
Suitable for older adults and anyone who finds solid food hard to chew, and for people recovering from digestive upsets who need a protein that is light on the stomach.
Best preparation methods
Blend it with fruit for a creamy, protein-rich smoothie, or cut it into soft cubes and add it to miso soup or vegetable soup in the last two minutes of cooking so it warms through without falling apart.
Important Nutritional Note
Because it is so moist, it spoils quickly once opened: use it within two days and keep the rest covered in clean water in the fridge, changing the water daily. It is made from soy, so avoid it if you have a soy allergy.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (120 g) |
|---|---|---|
| Calories | 55 kcal | 66 kcal |
| Protein | 5.8 g | 7 g |
| Carbohydrate | 1.4 g | 1.7 g |
| Available carbohydrate | 1.2 g | 1.4 g |
| Fat | 2.8 g | 3.4 g |
| Dietary fibre | 0.2 g | 0.2 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It has 55 kcal per 100 g, ranking 4 of 45 in Asian dishes (lowest first).
Related foods from the same family:
Frequently asked questions
Is Silken Soft Tofu good for weight loss?
Yes. Silken Soft Tofu is very low in calories (55 kcal per 100 g), so you can eat a generous amount to add volume and fullness to a meal without many calories.
How does Silken Soft Tofu affect blood sugar?
Silken Soft Tofu contains only 1.2 g of available carbohydrate per 100 g, so the glycemic index does not apply and its direct effect on blood sugar is minimal. The meal’s effect depends on what you eat with it, such as bread, rice or sweetened sauces.
What is the nutritional value of a typical portion of Silken Soft Tofu?
A typical 120 g portion of Silken Soft Tofu provides about 66 kcal, 7 g protein, 1.7 g carbohydrate, 3.4 g fat and 0.2 g fibre.
Is silken tofu good for weight loss?
Yes, it is a good option. It is low in energy density (55 kcal per 100g), very low in saturated fat and almost sugar-free, so it adds volume and satisfying protein to your meals without many calories.
Read also
References & Scientific Sources
- The glycemic index does not apply because this food has less than 5 g of available carbohydrate per 100 g, and a GI test requires 25 to 50 g of available carbohydrate, per: ISO 26642:2010. Food products — Determination of the glycaemic index (GI) and recommendation for food classification. International Organization for Standardization; 2010. www.iso.org/standard/43633.html
- Definition of available carbohydrate and glycemic load: FAO/WHO. Carbohydrates in human nutrition: report of a joint FAO/WHO expert consultation. FAO Food and Nutrition Paper 66. Rome; 1998. www.fao.org/4/w8079e/w8079e00.htm
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.