Tofu yogurt has 94 kcal and 3.5 g protein per 100 g. A soy-based cultured alternative to dairy yogurt — lactose-free and naturally lower in saturated fat. Protein content varies widely between brands, usually 3–7 g per 100 g.
How should I track Tofu yogurt?
Plant-based foods like Tofu yogurt 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.
