FoodScore
0/ 100
Goodlegume· 100 g

Tofu Silken

Silken tofu scores a 'Good' 62/100, primarily due to its status as a minimally processed whole food and its notable protein content.

  • Minimally processed (NOVA 1) whole food, aligning with dietary guidelines.
  • Provides 6.9g of protein per 100g serving, contributing to daily needs.
  • Very low in calories at 62 per 100g, making it a light option.
  • Contains 0g of added sugar and 0g of trans fat.
  • Offers 1.03mg of iron, which is 6% of the Daily Value.
  • Scores -8 points above the legume category average (70/100 across 46 foods).
Fiber
0.1g
0% of Daily Value
Protein
6.9g
14% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
36mg
2% of Daily Value
+
What it brings to the table
Protein (6.9g)+2
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 62

Silken tofu earns a 'Good' FoodScore of 62 out of 100, reflecting its nutritional profile as a minimally processed food. A significant portion of its score comes from being a NOVA class 1 food, which contributes a substantial +10 bonus, emphasizing its whole food nature. Additionally, its protein content of 6.9g per 100g provides a +2 bonus, supporting its role as a plant-based protein source. The absence of added sugar and trans fats also prevents any penalties in these categories. While it is low in saturated fat (0.41g), it doesn't receive a specific bonus for this, but it avoids penalties. The score is not significantly impacted by its low fiber content (0.1g) or its moderate micronutrient levels, as these do not trigger major bonuses or penalties. To achieve a higher score, silken tofu would need to naturally contain higher amounts of fiber or a broader spectrum of micronutrients that qualify for bonuses under the scoring system.

Health benefits

What the nutrients in tofu silken actually do for you, grounded in established dietary science.

Supports Muscle Health

Silken tofu is a source of plant-based protein, offering 6.9g per 100g serving. Protein is essential for the growth, repair, and maintenance of muscle tissue. Including adequate protein in the diet, especially from diverse sources, is emphasized by dietary guidelines for supporting overall muscle health and function. While not as high in protein as some other tofu varieties, silken tofu can contribute meaningfully to daily protein intake, particularly for those following vegetarian or vegan diets. It's a versatile option to help meet protein needs without adding significant calories.

Aids Weight Management

With only 62 calories per 100g, silken tofu is a low-calorie food that can be beneficial for weight management. Foods that are low in calorie density allow for larger portion sizes without consuming excessive calories, which can help promote satiety. Its protein content, though moderate, also contributes to a feeling of fullness, potentially reducing overall food intake. Incorporating low-calorie, protein-containing foods like silken tofu into meals can be a strategy to manage calorie intake while still feeling satisfied, supporting healthy weight goals.

Promotes Heart Health

Silken tofu is naturally low in saturated fat (0.41g per 100g) and contains no trans fat. Dietary guidelines recommend limiting saturated and trans fats to support heart health, as high intake can contribute to elevated LDL cholesterol levels. Choosing foods like silken tofu, which are low in these fats, can be a beneficial part of a heart-healthy eating pattern. Its plant-based nature also means it contains no dietary cholesterol, further aligning with recommendations for cardiovascular well-being.

Supports Bone Health

Silken tofu provides some calcium and magnesium, with 32mg (2% DV) and 27mg (6% DV) per 100g respectively. Both minerals are vital for maintaining strong bones and teeth. Calcium is the primary structural component of bones, while magnesium plays a role in calcium absorption and bone formation. While not a primary source of these minerals, regular consumption of foods like silken tofu can contribute to the overall intake of nutrients important for bone density and reducing the risk of bone-related issues over time, especially when combined with other calcium-rich foods.

How to eat it

Silken tofu is known for its smooth, delicate texture, making it distinct from firmer tofu varieties. In a US diet, it's often used as a creamy base in both sweet and savory dishes, rather than a standalone protein block. Its neutral flavor allows it to absorb other flavors well, making it incredibly versatile. It's commonly found in smoothies, desserts, dressings, and soups, offering a nutritious boost without altering the primary taste profile.

Blend silken tofu into fruit smoothies for a protein boost and creamy texture without dairy.
Use it as a base for dairy-free sauces, dressings, or dips; its smooth consistency mimics cream.
Incorporate into miso soup or hot pots for a soft, melt-in-your-mouth texture that absorbs broth flavors.
For a simple dessert, purée with cocoa powder and a sweetener for a healthy chocolate mousse.
Things to keep in mind

For most individuals, silken tofu is safe to consume in normal serving sizes. However, individuals with a soy allergy should avoid tofu, as it is a soy product and can trigger allergic reactions. While soy is generally well-tolerated, some people may experience mild digestive discomfort, such as bloating or gas, especially if they are not accustomed to consuming soy products regularly. There are no widely documented significant drug interactions or specific cautions for pregnant individuals or those with kidney disease directly related to silken tofu consumption at typical dietary levels.

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Reader questions
Is silken tofu healthy?
Yes, silken tofu is considered healthy. It scores a 'Good' 62/100 on FoodScore, largely because it is a minimally processed whole food (NOVA 1) and a good source of plant-based protein. It is also low in calories, saturated fat, and contains no added sugar or trans fats, making it a beneficial addition to a balanced diet.
Is silken tofu good for weight loss?
Silken tofu can be beneficial for weight loss due to its low calorie density (62 calories per 100g) and moderate protein content (6.9g per 100g). Foods that are low in calories and provide protein can help you feel full and satisfied, potentially reducing overall calorie intake. Its versatility allows for its inclusion in various light and nutritious meals.
Is silken tofu ultra-processed?
No, silken tofu is not ultra-processed. It is classified as a NOVA class 1 food, meaning it is unprocessed or minimally processed. This classification reflects that it undergoes minimal processing, primarily involving soaking, grinding, and coagulating soybeans, without the addition of artificial ingredients or excessive refinement.
How should I store silken tofu?
Unopened silken tofu can be stored in its original packaging at room temperature or in the refrigerator, depending on the brand's instructions. Once opened, it should be refrigerated in an airtight container with fresh water covering it, and used within 2-3 days to maintain freshness and prevent spoilage. Change the water daily for best results.
What can I use as a substitute for silken tofu?
For a similar creamy texture in smoothies or desserts, alternatives include soft cashew cream, blended oats, or avocado. If you need a protein source for savory dishes, other plant-based options like blended white beans or soft cooked lentils could work, though the texture will differ. The best substitute depends on the specific recipe's requirements.
Does silken tofu provide essential nutrients?
Yes, silken tofu provides several essential nutrients. Per 100g, it offers 6.9g of protein, 1.03mg of iron (6% DV), 27mg of magnesium (6% DV), and 0.61mg of zinc (6% DV). While not a powerhouse for all micronutrients, it contributes to your daily intake of these important minerals and is a good source of complete plant protein.
Can silken tofu be eaten raw?
Yes, silken tofu can be eaten raw directly from the package as it is already cooked during its manufacturing process. Its smooth texture makes it ideal for blending into uncooked dishes like smoothies, salad dressings, and creamy desserts. There is no need to cook it before consumption.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 172461)Updated 2026-04-20