What Is Tofu?
Tofu -- or bean curd -- is a soy food that can be sliced, crumbled, or blended into a wide variety of dishes.
First made in China more than 2,000 years ago, tofu has long been an important source of protein in China, Japan, Korea, and Southeast Asia. It’s gotten popular in other places more recently.
What is tofu made of?
Tofu is made from soybeans. The beans are dried, soaked in water, crushed, and boiled. Then the bean pulp is separated from the liquid soy milk. Ingredients such as calcium chloride, magnesium chloride, or citric acid are added to the milk to make it curdle. The mixture is then poured into molds to form cheese-like blocks. The blocks can then be stored in water or dried.
What does tofu taste like?
Some people might say it's bland; others would call it mild or neutral. Think of it as a flavor soaker -- a food that can take on the flavor of the sauce or seasonings you prepare it with.
Types of Tofu
Tofu comes in different textures that you can prepare in different ways.
Silken tofu
Silken, which is also known as Japanese tofu, is the softest variety, with the most liquid. You can use it like a thick cream or as a non-dairy substitute for cream cheese or ricotta in cheesecakes, smoothies, dips, or ravioli filling.
Soft tofu
Soft, or regular, tofu has less liquid but is still too soft to cut into chunks. It's best for recipes that call for crumbled or mashed tofu. It can take on the flavors in soups and stews. You also can scramble it like eggs.
Firm tofu
Firm tofu, the kind most often found in supermarkets, is similar to feta cheese and comes in blocks sitting in water. You can cut it. It's good for stir-frying or pan-frying, but it can also be added to stews or used to make fillings and spreads.
Extra firm tofu
This tofu has even less water and is easiest to cut into cubes and slices and use as a meat substitute. The downside is that it's less likely than softer varieties to absorb flavors from marinades.
Tofu skin
When tofu is made, a thin skin forms on top of the processed soy milk. You can buy dried tofu skin and use it like phyllo pastry to make spring rolls and other dishes.
Is Tofu Good for You?
Because tofu is a good source of protein and has high levels of calcium, manganese, iron, and vitamin B5, it can be a healthy part of most people's diets. It can be especially attractive to vegans, vegetarians, and others looking for a high-protein alternative to meat.
Like other soy-based foods, tofu contains plant estrogens. People once thought soy added too much estrogen to your body and might lead to breast cancer. But much of the research that raised that concern looked at rodents. Those animals process soy differently than humans do. Studies with people show that tofu doesn't have enough plant estrogens to cause breast cancer. Some research suggests that soy foods like tofu might even help prevent breast cancer.
Tofu might help with several other health problems:
Hot flashes. In many countries where people eat a lot of tofu and other soy foods, menopausal symptoms like hot flashes are less common than they are in the United States. A popular theory is that plant estrogens in soy foods might prevent hot flashes. But study results have been mixed.
Coronary heart disease. People who eat a lot of tofu and other soy foods have a lower risk of heart disease than those who eat less. That may be because tofu is high in heart-healthy fats, vitamins, and minerals and low in saturated fat. And tofu eaters may eat less red meat, which is linked with heart risks.
Cholesterol levels. A small effect on cholesterol may be another reason for the link between tofu and heart health. Studies suggest that if you ate very large amounts of tofu each day -- about a pound and a half -- you might lower you levels of LDL "bad" cholesterol by about 3%.
Bone health. Tofu contains calcium and magnesium, which help you build and maintain strong bones. It's also high in protein, another bone builder.
Prostate cancer. Men who live in countries with diets high in soy foods like tofu have lower rates of prostate cancer. And studies in several countries show men who eat a lot of soy foods have a lower risk of this cancer, possibly because of the plant estrogens in these foods.
Memory and brain health. Some studies suggest soy foods like tofu might help prevent memory loss and trouble thinking as you get older. But the research on this is mixed.
Is tofu good for weight loss?
Like other high-protein foods, tofu can be a good choice if you are trying to lose weight. That's because your body takes more energy and time to break down protein, making you feel fuller longer. Tofu also has just 100 calories in a 3/4 cup serving.
If you take MAOIs
Avoid tofu if you take medicines called MAOIs (monoamine oxidase inhibitors) for mood disorders or Parkinson's disease. Tofu contains tyramine, an amino acid that helps balance your blood pressure. MAOIs block the enzyme that breaks tyramine down. Combine the two and your blood pressure could get dangerously high.
Tofu Nutrition
Tofu nutrition varies somewhat by type because of variations in water content and processing. But in general, tofu is a good protein choice, containing all nine essential amino acids that your body can't make on its own.
Tofu also naturally contains calcium, and most tofu brands add calcium sulfate to aid in the soymilk thickening process. Totals can vary quite a bit, so check labels if you're looking at tofu as a major calcium source.
Tofu is also full of vitamins and minerals like:
Here's the basic nutrition in two common types.
Silken tofu nutrition
One 3-ounce portion of a typical brand has
Firm tofu nutrition
A 3-ounce portion of a typical brand has:
Protein in tofu vs. chicken
Protein levels in tofu can vary, due to processing. But in any form, it's going to have less protein per ounce than chicken. For example, a boneless, skinless chicken breast has about 23 grams of protein in every 100 grams of meat (a little less than a 4-ounce serving). A boneless, skinless thigh that size has 18 grams. The same amount of extra firm tofu might have 10 grams. Softer tofu would have less.
But tofu is still a good protein source. If you are aiming for a plant-based diet, you can also get protein from beans, seeds, nuts, and nut butters, as well as vegetables like broccoli and spinach.
How to Make Tofu
You can make tofu at home starting from scratch with soybeans or starting with soy milk (a full-fat variety made with just water and soybeans, ideally). Recipes vary but typically involve combining the soymilk with a coagulant -- something that will cause the liquid to curdle and firm up -- such as lemon juice or nigari, a mineral-rich liquid made from seawater.
How to store tofu
Tofu should be treated like a dairy product -- kept in the refrigerator and used or frozen within about a week. If you've already opened a package of tofu from the store, cover the leftovers in fresh water, change the water each day, and use the tofu within 3 to 5 days.
If you decide to freeze tofu, drain the liquid it came in and pat it dry. Then slice the block into thin pieces and put them in an airtight container. It should be OK for up to 3 months. To thaw, put it in the refrigerator overnight.
Where to Buy Tofu?
You can buy tofu in many grocery stores. Most types are in the refrigerated section, though silken tofu can be processed and packaged as a nonperishable product. A natural foods store may have more variety than other stores. If there are Asian groceries in your community, you may find fresh, unpackaged tofu that you get out of a shallow tub using tongs.
Tofu price
Prices vary by store and tofu type. But a typical 14-ounce package (a little less than a pound) of firm tofu goes for about $2.50 in many grocery stores. That makes it cheaper than most kinds of meat.
How to Cook Tofu
Tofu is like a blank canvas: It soaks up whatever flavor you want to add. And it's versatile. Replace cream with tofu and you'll raise the amount of protein in your sauce. Or use tofu as a soft cheese, especially in lasagna or manicotti dishes.
The options don't stop there. Throw it in a breakfast shake. Marinate it in barbecue sauce and toss it on the grill. Bake, broil, or fry up a few slices or put it in a stir-fry.
Uncooked tofu
Tofu is fine to eat raw. You can marinate it to add some flavor. You can toss uncooked tofu into a salad. Or add it to a smoothie.
How to press tofu
Before using tofu packed in water, you'll want to drain the water and rinse off the block. To improve the texture and make it easier to use, you can press it.
The usual method is to wrap it in a paper or cloth towel, and place it between two plates with something heavy on top, such as a pot. You can also buy a tofu press for this job. To get the texture you want, experiment with timing, pressing the tofu for just a few minutes or up to several hours.
Air-fryer tofu
To get crispy tofu with minimal oil, try an air fryer. Cut firm or extra firm tofu into chucks, toss with oil and seasonings, followed by a coating of corn starch. Then cook in a single layer until crisp.
Baked tofu
You can bake marinated or seasoned tofu chunks or slices in the oven, on a baking sheet. Experiment with times and temperature to get the crispiness you want.
At some stores, you can buy baked tofu, already marinated, ready to add to a salad or sandwich or eat as a snack.
Fried tofu
Cook your tofu in a little bit of oil on your stovetop to sear the outside and keep a moist center. Deep frying chunks of tofu in hot oil is another option for an occasional, less healthful treat.
Tofu Recipes
Here are some popular ways to use tofu.
Tofu stir fry
Leftover veggies in the fridge? Chop up any combination -- like carrots, onions, peppers, snow peas, and broccoli -- and stir fry them in a little oil. Remove them from the pan and throw in cubed or shredded tofu and cook on high heat for 5 to 7 minutes, until golden brown. Lower the heat, add the veggies back, and cover with your favorite stir-fry sauce. (You can make your own healthy version with broth, low-sodium soy sauce, garlic powder, and corn starch)
Tofu scramble
Crumble a block of tofu and mix with spices -- you could go with plain salt and pepper or a Tex-Mex combination like chili powder and cumin. Add to hot oil in a skillet and cook a few minutes, moving it around the pan, until brown. If you want to add some veggies, remove the tofu and sauté the vegetables for a few minutes, then add back the tofu to warm it through. Top with cheese if you like.
Tofu marinade
Tofu soaks up flavor, so marinating it is popular. You can do it just before cooking or put it in a bowl or bag with the marinade for several hours. One simple idea: combine low-sodium soy sauce with vinegar, honey, and sesame oil.
Tofu curry
For a simple curry dish, season tofu with curry powder and stir fry it. Then stir-fry some vegetables and cover with a combination of coconut milk, chili garlic sauce, and more curry powder. Serve the vegetable mixture over the tofu.
Mapo tofu
Mapo tofu is a popular spicy Chinese dish from the Sichuan region. To make it, you combine soft tofu with ground meat, like beef or pork, along with fermented chile bean paste, some Sichuan peppercorns, and hot chile oil. A typical recipe calls for heating the peppercorns in a hot wok, removing them, then stir-frying the meat with garlic and ginger, and creating a sauce from the chili bean paste, wine, soy sauce, and chicken stock. The tofu is folded in at the end, and the dish is topped with scallions and served with rice.
Substitutes for Tofu
If you are looking for more variety in your meatless proteins, here are some possible substitutes for tofu.
Tempeh. This is made from fermented soybeans and has an earthier, nuttier flavor than tofu. Like tofu, can be sliced or crumbled. It also can be stir-fried, baked, or grilled.
Seitan. This is wheat product often used as a meat alternative in Japan and China. It's chewy and dense and can be made into meat-like foods, like deli slices. It has more protein than tofu or tempeh.
Paneer. This is a soft cheese popular in India. It's made from cow or buffalo milk. Like tofu, it can be cut into cubes and fried. Since it's made from animal milk, it's not an option for vegans. (So-called "vegan paneer" is made with tofu.)
Takeaways
Tofu is good source of protein that can be used in all sorts of dishes. While this soybean food doesn't have much flavor on its own, it can soak up other flavors like a sponge. Because it provides meat-free protein along with calcium, heart-healthy fat, and other nutrients, it can be an especially attractive option for vegans, vegetarians, or anyone looking to eat less meat.
Tofu FAQs
Is tofu healthy to eat every day?
There's no reason you couldn't eat tofu every day -- as long as you're not deep frying it or preparing it with a lot of salt or sugar. If you are concerned about the plant estrogens (phytoestrogens) in tofu, don't worry: The overall research on soy foods finds that they are safe as part of a regular diet.
What are three benefits of eating tofu?
Some potential benefits include that tofu is a good source of protein, can provide helpful amounts of calcium, and can help you eat a varied, plant-based diet. But the benefits that matter most to you might depend on your dietary goals.
Why is tofu a superfood?
Some people might consider tofu a superfood because it provides a complete protein, with all all the essential amino acids your body needs, along with potentially beneficial plant compounds, calcium, and other nutrients. But there's no official scientific definition of a superfood -- and it takes a variety of foods to make up a healthy diet.
Is tofu better for you than eggs?
Tofu and eggs provide similar amounts of protein. Eggs have more fat and calories per serving and, unlike tofu, contain cholesterol (a problem for some people prone to high blood levels). Tofu also gives you more calcium. But eggs provide some added nutrients, such as choline, which is good for your brain, along with lutein, zeaxanthin, and vitamin A, all of which are good for your eyes. So both tofu and eggs can be part of healthy diets for most people.
Is tofu better than chicken?
It depends on your nutritional priorities. Ounce for ounce, chicken has more protein. Beyond that, if you're looking for calcium and a little fiber along with your protein, tofu is better. Chicken eaten with the skin on also can be high in saturated fat. But if you deep fry your tofu, it can be fatty, too.
