Is tofu high in fat? (compare tofu fat content to other foods)

written by Nina Shantel, blog: RealDietHelp.com, published December 13, 2022

Is tofu high in fat? Compared to what? A serving of tofu is 3 ounces, which is a small portion, and contains 4 grams of fat.

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tofu is high in protein, low in carbs, with a moderate amount of fat

I try to limit my fat grams to 10 grams of fat per meal, with no more than 30 grams of fat per day.

3 ounces of tofu is considered a serving, which is quite small

If I compare 3 ounces of tofu to 3 ounces of potatoes, tofu is more fattening than potatoes.

potatoes are low in fat as long as no oil is added to them

There’s 4 grams of fat in tofu compared to .1 grams of fat in potatoes.

If I compare 3 ounces of tofu to 3 ounces of bananas, tofu is more fattening than bananas.

There’s 4 grams of fat in tofu compared to .3 grams of fat in bananas.

ripe bananas
Most fruits, like bananas are low in fat. Avocados and durian, both fruts, are high in fat
Photo by Couleur on Pexels.com

We know that vegetables and fruit are low in fat, so, let’s compare tofu, which is a bean, to garbanzo beans.

close up shot of roasted chikpea
garbanzo beans aka chickpeas are a healthy source of protein and fat
Photo by Engin Akyurt on Pexels.com

If I compare 3 ounces of tofu to 3 ounces of garbanzo beans, tofu is more fattening than garbanzos.

There’s 4 grams of fat in tofu compared to 2.4 grams of fat in garbanzo beans.

People use tofu in place of animal meat so let’s compare tofu to leaner animal meats and fatty salmon.

If I compare 3 ounces of tofu to 3 ounces of skinless chicken breast, tofu is slightly more fattening than chicken by .2 grams. Chicken has cholesterol; tofu has zero cholesterol.

chicken is not a low fat food, even skinless chicken breast has a substantial amount of saturated animal fat

If I compare 3 ounces of tofu to 3 ounces of sirloin tip steak, which is considered a lean red meat, the steak and tofu are roughly around the same fat content, with steak being a mere .2 grams less fat. The steak, while lower in fat, contains cholesterol; tofu and all plant foods do not contain cholesterol.

If I compare 3 ounces of tofu to 3 ounces of wild salmon, salmon is much more fattening than tofu.

Tofu has 4 grams of fat; salmon has 6.9 grams of fat. (Omega 3 fats are in plants)

salmon is high in unhealthy, saturated fat

We know salmon is a fatty fish, so let’s compare tofu with a low-fat fish, such as tilapia. If I compare 3 ounces of tofu to 3 ounces of tilapia, tofu is much more fattening than tilapia by about 2 grams.

If tofu is considered a high-fat food, let’s compare it to high-fat foods.

Most people don’t realize olives are high in fat. By comparing 3 ounces of tofu to 3 ounces of black olives, olives have more than twice the fat than tofu.

close up photo of olives
olives are high in fat
Photo by Polina Tankilevitch on Pexels.com

Tofu has 4 grams of fat. Olives have 9.3 grams of fat. Luckily no one eats 21 olives at a time.

olives are high in fat and salt

If I compare 3 ounces of tofu to 3 ounces of tortilla chips, tortilla chips are more than 4 times as fattening as tofu.

I bake my own tortilla chips from whole tortillas, cut them into triangles, sprinkle them with water and add a sprinkle of salt

With tofu at 4 grams of fat, tortilla chips have 17.6 grams of fat! Definitely choose a serving of tofu over tortilla chips with oil.

3 ounces of tofu verses 3 ounces of McDonald’s French fries, the fries have almost three times as much fat as tofu.

Tofu has 4 grams of fat, whereas the fries have 11.7 grams of fat.

fried potatoes
French fries are extremely high in fat. Bake your own at home without oil.
Photo by Dzenina Lukac on Pexels.com

Walnuts are a healthy, but high-fat food. By comparing 3 ounces of tofu to 3 ounces of walnuts, the walnuts are more than 14 times as fattening as tofu.

A serving of tofu has 4 grams of fat and the same amount of walnuts, in ounces, have 56.7 grams of fat. Three ounces of walnuts are easy to eat, unfortunately.

A 3-ounce, generic, low-fat ice cream bar has 6 grams of fat, so the low-fat ice cream has more fat than tofu.

If I compare 3 ounces of tofu, to a 3-ounce burger from sonic burger, because the sonic burger was on the list of the 13 healthiest fast-food burgers recommended by nutritionists, the burger has more than twice the fat as tofu.  

selective focus of ham burger on wooden surface photo
Even burgers without cheese or sauce are high in fat
Photo by Dana Tentis on Pexels.com

A 3 oz sonic burger contains 10.5 grams of fat, whereas tofu has 4 grams of fat, for the same portion. Oh, and if a nutritionist considers an animal meat burger “healthy,” that nutritionist should have their certification revoked.

Oil is the highest fat food, so let’s see how tofu holds up to olive oil. Three ounces of olive oil, which is a little over 6 tablespoons, is a whopping 85 grams of fat, whereas the tofu at 4 grams of fat, seems tiny. If you want to lower the fat in your diet, and reduce bodyfat, avoid all oils.

In conclusion, beans and most fruits and vegetables are lower in fat than tofu, so tofu isn’t a low-fat food. Tofu has around the same amount of fat as some lean animal proteins. Tofu is much lower in fat than high-fat foods like olives, salmon, chips, fries, nuts, burgers, and oil.

tofu is a moderate-fat food, limit portion to no more than 6 ounces & always choose organic tofu

The verdict: tofu is NOT a high-fat food.

Source: cronometer.com

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