Firm Tofu
Low GI
GL 4.2 per piece (420 g) · GL 1 per 100 g
- Very low glycemic load and index
- Low fiber content compared to whole legumes
Firm Tofu has a glycemic index of 15 (Low). One piece (420 g) adds a glycemic load of 4.2.
Updated Jul 4, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
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Firm Tofu is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 3 oz | 85 g | 0.9 |
| 1 cup | 252 g | 2.5 |
| 1 block (approx. 14-16 oz) | 420 g | 4.2 |
Nutrition Facts (per 100g)
per 100g
| Calories | 76 kcal |
| Carbohydrates | 1.9 g |
| Sugars (Total) | 0.3 g |
| Natural | 0.3 g |
| Added | 0 g |
| Fiber | 0.3 g |
| Soluble | 0.1 g |
| Insoluble | 0.2 g |
| Protein | 8.1 g |
| Fat | 4.8 g |
| Saturated | 0.7 g |
| Unsaturated | 4.1 g |
| Sodium | 7 mg |
Processing Level
Why this score?
- Very low glycemic load and index
- High quality plant-based protein source
- Minimal processing level
- Low fiber content compared to whole legumes
- Phytic acid content may reduce mineral absorption
Allergens
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Firm Tofu?
Firm Tofu has a glycemic index of 15 (Low). One piece (420 g) has a glycemic load of 4.2; per 100 g the glycemic load is 1.
Is Firm Tofu good for people with insulin resistance?
Firm Tofu has a low glycemic index (15), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
How does Firm Tofu affect blood sugar?
Firm Tofu has a glycemic load of 1 per 100g, which indicates a minimal impact on blood sugar levels.
Related foods
Check Firm Tofu in the Logi app, with your portion.
