014 oz baked firm tofu — 87 (A+)
Helped: High protein for the calories; Lower sugar; Lower sodium. Nothing cost it points.
GLP-1 FOODS · PROTEIN
Can you eat tofu on Zepbound, Mounjaro, Wegovy and Ozempic
We logged tofu 3 ways in GLP AI. Here is the GLP-1 Meal Score, calories, protein and fiber the app returned for each, and what moved the number.
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This page is education, not medical advice. Scores and nutrition are GLP AI's estimates for the exact items we logged; your own tolerance, dose and care plan belong with your clinician.
Analyzing protein · fiber · balance
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Baked Firm TofuGLP-1 Meal Score
87/ 100
A+87 / 100
Protein17.9 g
Fiber1.7 g
Calories163 kcal
VERIFIEDGLP AITofu on a GLP-1Sources verified September 9, 2026
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87/100Meal Score (A+) — 4 oz baked firm tofu
17.9 gProtein in “4 oz baked firm tofu” · 163 kcal
94/100Highest we logged — “Tofu stir-fry with broccoli”
KEY TAKEAWAY
The short version.
- 01
The Zepbound, Mounjaro, Wegovy and Ozempic prescribing information says the weekly injection can be given with or without meals, and none of those labels lists tofu, or any other specific food, as something to avoid.
- 02
In GLP AI, “4 oz baked firm tofu” scored 87/100 (A+, Excellent): 163 kcal, 17.9 g protein and 1.7 g fiber.
- 03
For that log, what helped: high protein for the calories, lower sugar, lower sodium.
- 04
The highest-scoring version we logged was “Tofu stir-fry with broccoli” at 94/100 (A+, Excellent), with 13.7 g protein and 2.8 g fiber.
- 05
The Meal Score is calculated per 100 g, so portion size alone does not move it: in our test, half a cup and two cups of grapes both scored 62. A smaller portion changes the calories, protein and fiber you actually get.
Label sources: Zepbound Prescribing Information (Eli Lilly) · Mounjaro Prescribing Information (Eli Lilly) · Wegovy Prescribing Information (Novo Nordisk) · Ozempic Prescribing Information (Novo Nordisk)
Label statement reviewed by Teresa Maze, RDN, on September 18, 2026. Meal Scores and nutrition values are GLP AI's own output and were not part of that review.
WHAT THE APP RETURNED
Tofu, logged 3 ways.
Each row is one food log, typed into GLP AI exactly as shown. The Meal Score grades the food; calories, protein and fiber are for the amount logged.
| What we logged | Meal Score | For that amount |
|---|---|---|
| 4 oz baked firm tofuA+ · Excellent | 87 | 163 kcal · 17.9 g protein · 1.7 g fiber · 0.9 g sugar |
| Tofu stir-fry with broccoliA+ · Excellent | 94 | 133 kcal · 13.7 g protein · 2.8 g fiber · 2.2 g sugar |
| 4 oz fried tofuB · Good | 58 | 306 kcal · 16.4 g protein · 1.4 g fiber · 0.9 g sugar |
Logged with GLP AI's typed food logging on 2026-10-27 (model gemini-3.5-flash-lite) and scored by the same GLP-1 Meal Score the app shows after you save a meal. Nutrition is the app's estimate for the item as typed, not a lab value. Grade bands: A+ 85–100, A 70–84, B 55–69, C 40–54, F 0–39.
WHY THOSE NUMBERS
What moved the score for tofu.
02Tofu stir-fry with broccoli — 94 (A+)
Helped: High protein for the calories; Some fiber support; Lower sugar. Cost points: Moderate sodium.
034 oz fried tofu — 58 (B)
Helped: Solid protein density; Lower sugar; Lower sodium. Cost points: Moderate saturated fat.
These are the same highlight lines the app shows under a saved meal. They describe nutrition, not how your stomach will feel after a dose.
THE QUICK ANSWERS
Tofu on a GLP-1 — FAQs.
Can you eat tofu on Zepbound, Mounjaro, Wegovy and Ozempic?+
The Zepbound, Mounjaro, Wegovy and Ozempic prescribing information says the weekly injection can be given with or without meals, and none of those labels lists tofu, or any other specific food, as something to avoid. How tofu sits with you personally can change with your dose and the days after a shot, so treat this as food information, not clearance from your clinician. In GLP AI, “4 oz baked firm tofu” scored 87/100 (A+, Excellent).
What is the GLP-1 Meal Score for tofu?+
It depends on the version. We logged 3: “4 oz baked firm tofu” scored 87 (A+); “Tofu stir-fry with broccoli” scored 94 (A+); “4 oz fried tofu” scored 58 (B). The score runs 0–100 and weighs protein, fiber, sugar, sodium, saturated fat and how processed the food is.
How much protein and fiber is in tofu?+
GLP AI estimated “4 oz baked firm tofu” at 163 kcal, 17.9 g protein, 1.7 g fiber, 4 g carbohydrate and 0.9 g sugar. “Tofu stir-fry with broccoli” came to 133 kcal, 13.7 g protein and 2.8 g fiber.
Does eating a smaller portion of tofu change the score?+
Not by itself. The GLP-1 Meal Score compares nutrients per 100 g, so the same food scores the same at half the amount; in our test, half a cup and two cups of grapes both scored 62. What changes is the total: calories, protein and fiber scale with the amount, which matters when appetite is low. Two logs of a similar food can still land a few points apart when the app reads the food differently, for example how processed it judges it to be.
What makes tofu score higher or lower?+
Across what we logged, “Tofu stir-fry with broccoli” scored highest at 94 and “4 oz fried tofu” lowest at 58. The top version gained from high protein for the calories, some fiber support, lower sugar and lost points for moderate sodium. The lowest gained from solid protein density, lower sugar, lower sodium and lost points for moderate saturated fat.
How do I check my own tofu in GLP AI?+
Log it by photo or by typing what you ate, save it, then open the log to see its Meal Score. You can correct the serving or the ingredients after saving, and ask the AI coach to explain that log.
Is GLP AI free?+
Free covers tracking, with a limited try of the AI coach, Meal Score, and medication chart. Premium unlocks the full versions.
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