Silken tofu has only 55 calories and 4.8 g protein per 100 g. Its custard-like texture blends smoothly into soups, smoothies, and desserts. The high water content makes it one of the lowest-calorie plant protein options available.
How should I track Tofu, silken?
Plant-based foods like Tofu, silken often come with variable water content, so weighing after draining or pressing gives you the most accurate count. Tofu blocks, for example, can vary by 30% in weight depending on how much liquid they hold. A meta-analysis of 43 RCTs (Reid-McCann et al., Nutr Rev 2025) found that soy protein matches dairy protein for muscle outcomes, so the tracking precision matters just as much as with animal sources. Also watch for marinated or flavored versions — sauces add calories that are easy to miss.
