Regular Tofu
Low GI
GL 2.5 per cup (248 g) · GL 1 per 100 g
- Very low glycemic load and index
- Low fiber content compared to whole legumes
Regular Tofu has a glycemic index of 15 (Low). One cup (248 g) adds a glycemic load of 2.5.
Reviewed Jul 31, 2026 · Sources: USDA FoodData Central #172476 , Logi Nutrition Team · Not medical advice · Report an error
Forms of Regular Tofu
- GI 15 · GL 0.3 per 100 g high protein
High-protein tofu - GI 15 · GL 0.4 per 100 g friedolive oil
Pan-Fried Natural Tofu in Olive Oil - GI 15 · GL 1 per 100 g baked
Baked firm tofu with herbs and spices - Basil tofuGI 15 · GL 1 per 100 g basil
- GI 15 · GL 1 per 100 g blendedsilken
Blended silken tofu (dairy-free sour cream alternative) - GI 20 · GL 1 per 100 g silkencheese sauce
Cheese-flavored sauce (silken tofu, nutritional yeast, seasonings) - GI 20 · GL 1 per 100 g clearvegetable broth
Clear low-sodium broth with tofu and leafy greens
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Regular Tofu is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 cup | 248 g | 2.5 |
Nutrition Facts (per 100g)
per 100g
| Calories | 76 kcal |
| Carbohydrates | 1.9 g |
| Sugars (Total) | 0.6 g |
| Natural | 0.6 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
- Excellent source of plant-based protein
- Minimal processing level
- Low fiber content compared to whole legumes
- Contains antinutrients like phytates
Allergens
Recipes with Regular Tofu
-
Low-Glycemic Crispy Tofu & Shirataki Noodle Teriyaki Bowl 35 min · 16 ingredients · medium -
Low-Glycemic Instant Pot Tofu Scramble with Greens 22 min · 12 ingredients · easy -
Almond-Crusted Tofu with Sugar-Free Mustard Glaze 28 min · 9 ingredients · medium -
Blood Sugar-Friendly Tofu and Bean Chili 45 min · 9 ingredients · easy
Frequently Asked Questions
What is the glycemic index of Regular Tofu?
Regular Tofu has a glycemic index of 15 (Low). One cup (248 g) has a glycemic load of 2.5; per 100 g the glycemic load is 1.
Is Regular Tofu good for people with insulin resistance?
Regular 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.
Which form of Regular Tofu has the lowest glycemic load?
Among the forms of Regular Tofu in this database, High-protein tofu has the lowest glycemic load (0.3 per 100 g).
Check Regular Tofu in the Logi app, with your portion.
