Is tofu low FODMAP?
By GroceryWise · Published
Firm tofu is; silken tofu isn't. In Monash University's words, "silken tofu is high FODMAP in a standard serve, due to the presence of oligos (GOS and fructans), whereas firm tofu is low in FODMAPs in a standard serve." A separate Monash post gives 2/3 cup of cubed firm tofu (160g) as a low FODMAP serve.
The firm and silken ratings are those Monash published in December 2015, in Tofu & FODMAPs. The Monash FODMAP app holds Monash's current serves, so check the app before relying on a number here. This page is general information, not dietary advice.
| Tofu | Monash rating | Published |
|---|---|---|
| Firm tofu | Low at 2/3 cup cubed (160g) | 14 Jan 2021 |
| Silken tofu | High in a standard serve; check the app | 10 Dec 2015 |
The 160g firm tofu serve is from Monash's post Getting enough fibre, published in January 2021.
Why firm tofu is lower in FODMAPs
Tofu is made by coagulating soy milk and pressing the curds into blocks. Firmer tofu has had more water pressed out; silken tofu is unpressed and holds the most water. Monash explains that FODMAPs, particularly fructans and GOS, are water soluble, so drained, firm tofu with less water is lower in FODMAPs than silken tofu.
Is firm tofu low FODMAP?
Yes. Monash lists 2/3 cup of cubed firm tofu (160g) as low FODMAP, and its 2015 tofu post's take-home message is that "drained, firm tofu is a nutritious, low FODMAP source of protein".
Firm tofu to compare
Plain firm and hard tofu; Monash's advice is about drained, firm tofu. We haven't tested it, so check the pack for a certification logo and its serve size.
- Coles Nature's Kitchen Firm Tofu at Coles
- Macro Firm Tofu at Woolworths
- Evergreen Hard Tofu at Woolworths
- Simply Better Plain Firm Tofu at Coles
- Simply Better Organic Plain Firm Tofu at Coles
- Soyco Firm Tofu at Coles
- Yenson's Firm Tofu at Coles
- Pureland High Protein Firm Tofu at Coles
- Earth Grown Firm Tofu at Aldi
- Soyco Tofu Hi-protein Firm Block at Coles
Is silken tofu low FODMAP?
Not in a standard serve. Monash rates silken tofu high because of its GOS and fructans, and points to the Monash FODMAP app for its full rating. We don't list silken tofu here.
Is flavoured tofu low FODMAP?
The Monash articles cited here give no serve for marinated or flavoured tofu. Garlic, onion and honey are among the ingredients Monash's guide to reading labels says to watch for, so read the ingredient list on honey soy, satay and other flavoured tofu.
Before you buy
- Look for a Monash University or FODMAP Friendly logo on the pack.
- Check the serve size printed with the logo: a larger serve may not be low FODMAP.
- Read the ingredient list for garlic, onion, inulin, honey and polyol sweeteners (420, 421, 953, 965, 967).
The ingredients to watch come from Monash University's guide to reading labels. None of the products listed on this page is in Coles' FODMAP Friendly aisle, and we haven't tested any of them. Names, links and stockists come from this week's prices.
For a stir-fry with firm tofu, see our low FODMAP meal ideas, and for both certification logos, the low FODMAP shopping guide.
This page is general information, not medical or dietary advice. An Accredited Practising Dietitian who knows the low FODMAP diet can work out which foods suit you; Dietitians Australia has a directory to find one.