Tofu Nutrition Guide: Health Benefits, Uses, and More

Tofu, aka bean curd (yup, they’re the same thing!), has long been a favorite when it comes to plant-based protein and meat alternatives. But this versatile food is more than just a staple for vegans and vegetarians — it’s a nutritional powerhouse that may be worth adding to any diet.

Let’s dig right into some nutrition facts and explore why tofu is so good for you. Then, we’ll answer your burning questions, from “Is tofu healthy?” to “What is tofu made out of?” in the tofu FAQ section.

Whether you’re a tofu newbie or a seasoned fan, we’ve got everything you need to know right here.

The nutritional value of tofu can vary a bit, but in general, tofu is super nutritious.

According to food data from the U.S. Department of Agriculture, 100 grams of raw firm tofu with calcium sulfate contains:

• Water: 69.80 g

• Calories: 144

• Protein: 17.3 g

• Total fat: 8.72 g

• Total carbohydrates: 2.78 g

• Dietary fiber: 2.30 g

• Calcium: 683 mg

• Iron: 2.66 mg

• Magnesium: 58 mg

• Phosphorus: 190 mg

• Potassium: 237 mg

• Sodium: 14 mg

• Zinc: 1.57 mg

Tofu is also a good source of:

• Thiamin

• Riboflavin

• Niacin

• Vitamin A

• Vitamin C

• Vitamin D

• Healthy monounsaturated fats and polyunsaturated fats

Now, let’s explore how these components translate into real health benefits.

Often hailed as a “superfood” thanks to those nutrients listed in the section above, tofu may offer a range of health benefits. Let’s explore each possible health benefit in greater detail to see what all the hype is about.

1. Aids in Weight Loss

If you’re looking for food that’s both light and filling, tofu is a top contender.

There are few carbs and calories in tofu, but it has a high water content, so it’s super light and hydrating.

It’s also a really great protein source, with 35% of the daily value packed into just one serving. This is important for anyone focusing on building and maintaining muscle while also trying to lose weight. On top of supporting muscle growth, protein helps you feel full longer, which can curb overeating and support weight management goals.

Still, as with any food, tofu works best within a healthy lifestyle and balanced diet rich in whole grains, fruits, and vegetables. Combine that with regular exercise, good sleep, and proper hydration, and tofu can be a great ally in achieving your weight loss or maintenance goals.

2. Supports Heart Health

Tofu is heart-healthy thanks to the fact it contains plant-based protein, healthy fats, and a nutrient called soy isoflavones, which may help maintain healthy cholesterol levels.

In fact, some research suggests that eating more tofu could be linked to a reduced risk of heart disease by 21% and even an 18% lower risk of stroke.

3. Possibly Reduces Cancer Risk

Regularly enjoying soy-based foods like tofu and soymilk might help lower cancer risk — particularly breast cancer.

Specifically, some studies have found that eating about 61 grams of tofu daily could reduce cancer risk by 12%, while drinking 23 grams of soymilk might lower it by an impressive 28%.

One possible reason? Tofu contains those nutrients we mentioned above: isoflavones. These natural compounds act as phytoestrogens, which can interact with your body’s estrogen receptors in a way that may offer protective benefits.

4. Potentially Lowers the Risk of Developing Diabetes

Adding tofu to your diet may play a role in reducing type 2 diabetes risk. In one study, people who ate about 26.7 grams of tofu daily were 17% less likely to develop the condition.

While that’s an encouraging finding, scientists are still digging into the details of how soy products like tofu might impact diabetes risk. So, while tofu can be a great addition to a balanced diet, it’s just one piece of the overall health puzzle.

5. Helps With Hormonal Balance In Women

Soy products like tofu might influence hormone levels in women.

Research shows that eating soy could slightly lower estrogen levels during periods and even lengthen menstrual cycles a bit, meaning less frequent periods. The likely hero here? Those trusty isoflavones found in soy.

For men wondering if tofu affects testosterone levels — don’t sweat it. Current research suggests it’s not likely to have any negative impact.

6. Could Help Manage Menopause Symptoms

Tofu might be a game-changer for women navigating menopause.

One study found that postmenopausal women who followed a vegan, soy food-rich diet experienced significantly fewer hot flashes and other uncomfortable symptoms like night sweats. Soy’s phytoestrogens are thought to play a role in helping to balance things out during this phase of life.

7. May Improve Cognitive Function

Those soy isoflavones strike again with more benefits. Some research suggests they’re linked to improvements in memory, attention, and processing speed. In simple terms, adding tofu to your plate may give your brain a little extra support to stay sharp and focused.

Still, more research is needed to fully understand this connection.

8. Contributes to Strengthening Bones

Tofu is a good source of calcium, magnesium, and protein, all of which are crucial building blocks for maintaining strong and healthy bones.

Calcium helps keep bones dense and resilient, while magnesium plays a role in bone structure and calcium absorption. Meanwhile, protein is essential for bone repair and growth.

While tofu offers lots of health benefits, it’s worth noting that it contains certain compounds that can impact nutrient absorption. These include:

• Phytates: Tofu contains phytates, a natural compound that stores phosphorus in plants. While not inherently harmful, phytates can bind to minerals like iron, calcium, and zinc. This then makes it harder for your body to effectively absorb those minerals.

• Trypsin inhibitors: These compounds can interfere with the activity of trypsin, an enzyme crucial for breaking down and digesting protein in the gut. That said, some research actually suggests that these compounds may help boost satiety and weight loss in people with obesity.

For most people with a well-rounded diet, these aren’t major concerns.

That said, folks with nutrient deficiencies or conditions requiring higher mineral absorption (like anemia or osteoporosis) may want to keep an eye on their tofu intake or talk to a healthcare professional before adding it to their diets.

There’s also some research that suggests ways to lower the phytates and trypsin inhibitors in tofu. Specifically, the key is to sprout the soybeans before turning them into tofu.

What is tofu?

Tofu is a versatile vegetarian food made by thickening soy milk until it coagulates and forms the curds (hence its other name: bean curd) into solid blocks.

What is tofu made of?

The main tofu ingredients are soy milk (made from soybeans, a nutrient-packed legume) and a coagulant like calcium sulfate, magnesium chloride, or citric acid. Some tofus also use a second coagulant — usually nigari — to further solidify the soy milk.

Tofu is super mild in flavor, so you can dress it up with various marinades, spices, and seasonings. It’s basically a blank canvas that’ll absorb the flavors of whatever you pair it with.

What are the main types of tofu?

Since we’ve mentioned a few times that there are different varieties of tofu, let’s break them down:

• Extra firm tofu. Pressed to remove the most water, extra firm tofu is dense and sturdy, holding its shape well during cooking. Perfect for grilling, pan-frying, or baking, it has a texture similar to halloumi cheese.

• Firm tofu. This middle-ground option retains some water, making it less dense but better at soaking up marinades and moisture. It’s ideal for stir-fries and soups, among other things.

• Soft tofu. Also known as silken tofu, soft tofu has the highest water content, making it smooth and creamy. It’s a favorite for blending into smoothies, soups, sauces, dips, and desserts, or even using as a vegan egg substitute.

What are some alternatives to tofu?

For those looking for more variety or who need to limit their tofu intake, here are some other plant-based protein options to consider:

• Tempeh. Another soy-based protein, tempeh has a nutty flavor and firm texture that’s perfect for stir-fries, sandwiches, or grilling. Curious how it stacks up to tofu? Check out our detailed comparison guide.

• Chickpeas. Versatile and nutrient-dense, chickpeas can star in stews, salads, or stir-fries. Don’t forget classics like hummus for a creamy, protein-packed snack.

• Lentils. Soft and mildly earthy, lentils are a fantastic addition to soups, curries, or salads. They’re also a rich source of iron and fiber.

• Beans. From black beans to pinto, navy to kidney, bean variety is pretty much endless. You can enjoy beans in countless ways, from hearty chili and tacos to dips and side dishes.

Is tofu good for you, or is tofu bad for you?

Let’s start with that first part: Yes, tofu is good for you when it’s part of an overall healthy lifestyle. Its nutritional profile shines brightest when you bake it or cook it with minimal oil, steering clear of heavy frying or overly greasy preparations.

As for the “bad” side, tofu isn’t inherently harmful. That said, certain groups — like those with nutrient absorption issues or specific dietary concerns — might want to watch how much they’re eating. If you’re unsure, it’s always a smart move to chat with a nutritionist before making any big changes to your diet.

Is tofu a complete protein?

Yes, tofu is a complete protein. This means it contains all nine essential amino acids — the building blocks of protein — that your body can’t produce on its own but relies on for energy, muscle repair, and overall bodily function.

Tofu is versatile, easy to cook with, and packed with protein while still being low in calories. All things considered, it’s a great addition to meals when you want to fuel your body and support your health.

Here’s what to keep in mind about tofu:

• There are a few types of tofu, from extra firm to firm and silken. You can use it in smoothies, stir-fries, or soups, or grill it whole.

• Tofu is high in protein and an excellent source of vitamins and minerals. It also contains heart-friendly fats.

• It can support weight loss, hormonal balance, and bone and heart health while also possibly lowering the risk of cancer and type 2 diabetes.

Whether you’re seeking plant-based protein, aiming to improve your heart health, or just looking for a versatile ingredient to try, tofu is a nutritious and flavorful option worth trying.

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