Is Tofu Good for You? Shining a Spotlight on This Humble Protein

Tofu has an interesting reputation. For those new to plant-based protein, it might seem unappetizing or intimidating to cook. Plus, there have been a lot of myths and controversies over the health benefits of soy. 

But this reputation usually comes from misunderstanding. Not only is tofu good for you, but it can also be a surprisingly tasty addition to any meal. Here, we’ll set the record straight — and share some ideas for how to cook it at home.

What is tofu made of?

Tofu is made from coagulated soy milk. It’s formed when soy milk is turned into a semisolid by removing most of the liquid and pressing the remaining curds into a block. Tofu is sometimes called bean curd and it can be served in different forms: 

• Soft tofu: This type has the highest water content, giving it a very delicate, squishy texture.

• Firm tofu: With less water, firm tofu is denser than soft tofu. It holds its shape when cooked. 

• Extra-firm tofu: This is the densest type of tofu, as nearly all of the water has been pressed out. Like firm tofu, it holds its shape when cooked and can even become crispy depending on how it’s prepared. 

• Silken tofu: Unlike other types, silken tofu isn’t pressed. Rather, it’s created by solidifying soy milk. It has a high water content and a soft, silky texture that can be spread. 

Thanks to its neutral taste, tofu is a versatile ingredient. It’s especially popular among people who follow a vegan or vegetarian diet due to its high protein content. 

Is tofu good for you?

Yes, tofu is good for you. It can provide a variety of nutritional and health benefits — here are 4 to know about. 

1. It’s a great source of protein

Tofu is a great source of plant-based protein. One serving can provide about 9 g of protein. 

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The protein in tofu is unique because it provides all nine essential amino acids — the ones your body can’t make on its own. This is called a complete protein. Most other plant-based proteins are incomplete proteins, meaning they’re missing one or more of these essential amino acids. 

For this reason, tofu is considered a high-quality protein. This means it’s superior to incomplete proteins in doing things like building muscle, supporting immune function, and promoting normal growth and development. 

2. It’s good for heart health

Eating tofu may actually help reduce your risk of developing heart disease. Research from the American Heart Association found that people who ate at least one serving of tofu per week had an 18% lower risk of developing heart disease compared to those who rarely ate it. 

Part of the way it does this may be by helping lower cholesterol levels. A study found that eating about 25 g of soy protein per day — which could come from tofu — can lower low-density lipoprotein (LDL) cholesterol levels by up to 4%. This is another reason why the FDA recommends increasing your plant-based protein intake. 

3. May lower your risk of some cancers

Soy products like tofu contain isoflavones. These are plant compounds responsible for helping reduce the risk of certain cancers, including prostate, breast, lung cancer, and more. In fact, one study found that eating more soy was linked to a 10% reduced cancer risk. If you already have cancer, soy can still be a great food choice. Some research suggests it may help reduce cancer recurrence. 

Because isoflavones have a structure similar to the hormone estrogen, there have been myths that eating soy can actually increase your risk of some cancers, including breast cancer. But experts from the American Cancer Society report that eating tofu or other soy foods doesn’t increase cancer risk. 

4. Good source of iron and calcium

Iron and calcium are nutrients that are often associated with animal products like meat and dairy. But tofu is a great plant-based source of both of these essential minerals. Iron is essential for supporting red blood cells and carrying oxygen throughout your body. It also helps protect against anemia. Calcium is essential for strong bones and teeth, as well as supporting your heart and nerves. 

A 3-oz serving of tofu provides up to 10% of your daily iron and calcium needs. This makes it an excellent option for those following a vegan or plant-based diet to help prevent deficiencies. Some tofu is even fortified with extra calcium during the fermentation process.

What is the nutritional value of tofu?

The nutritional value of tofu depends on its type. While the exact nutritional composition can vary by brand, below is the general nutritional information for a 3-oz serving of different varieties of tofu:

Are some types of tofu healthier than others?

All types of tofu can be part of a healthy diet. But some types have more nutrients than others. As seen in the table above, firm and extra-firm tofu have the highest amount of protein. They’re also highest in iron and calcium, especially if they’re fortified. So, you tend to get more nutrients for the same serving size when you choose firm and extra-firm tofu. 

What’s the healthiest way to prepare tofu?

There are many ways to prepare tofu. Which way you prepare it may depend on which type you’re using. Before you use tofu, remove it from its package, drain the liquid, and either squeeze or pat it dry with a towel. Then, you can use it in recipes. 

Here are some ideas for how to prepare tofu:

• Bake it. Cut tofu into small cubes, and toss it with a small amount of olive oil and spices. Then, place on a parchment-lined baking sheet. Bake until the cubes are lightly browned. Exact temperature and time of baking will vary depending on your desired level of crispness. 

• Stir-fry it. Cook tofu cubes over the stovetop with a little bit of oil, seasonings, and vegetables. Serve over rice or noodles. 

• Air-fry it. Place cubed and seasoned tofu into your air fryer for another way to enjoy crispy tofu that can be added to a wide variety of meals. 

• Blend it. Soft or silken tofu varieties work great for blending. Mix with seasonings and a bit of water if needed. You can then use it for things like pasta sauce, dips, and spreads. 

• Add it to a soup. Use soft or firm tofu as the protein source in any soup. 

• Scramble it. Tofu can replace eggs or ground meat. Crumble firm tofu and cook it on the stovetop. You can scramble it with seasonings like nutritional yeast, garlic, salt, and pepper. Serve it in tacos or as a side to your breakfast toast with salsa, avocado, or other flavorings. 

Are there any downsides to tofu?

Unless you’re allergic to it, there are few downsides to eating tofu. Research has suggested eating between 15 g to 25 g of soy protein per day is a good amount for your health. But eating more than this isn’t likely to cause harm. 

One thing to note is that tofu contains antinutrients. These are things that can interfere with the absorption of certain nutrients. However, the amount of antinutrients is reduced by both soaking and cooking. They’re also reduced by something called sprouting. If you’re especially sensitive to antinutrients, you can buy sprouted tofu. For most people, antinutrients aren’t an issue as long as they follow a balanced and varied diet. 

Is tofu good or bad for weight loss?

Tofu can be a good choice for people who are trying to lose weight. The protein in tofu can help with satiety (a feeling of fullness). Protein also supports weight loss by reducing appetite and helping build and maintain lean muscle. But these benefits aren’t specifically tied to tofu. Getting protein from other plant-based or animal sources can provide similar benefits. 

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Written by:

Joanna Foley, RD

Joanna Foley, RD, is a registered dietitian (RD) and the owner of joannafoleynutrition.com, a private nutrition consulting business. She has previously worked as a clinical dietitian and outpatient renal dietitian.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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