Table of ContentsView AllTable of ContentsWhat Is It?Nutritional ValueIs It Healthy?Who Should Avoid It?TexturesPreparation
Table of ContentsView All
View All
Table of Contents
What Is It?
Nutritional Value
Is It Healthy?
Who Should Avoid It?
Textures
Preparation
Tofu is a high-protein, plant-based food made fromsoybeans. It’s often used as a meat substitute in vegetarian and vegan foods. It has a minimal flavor and easily takes on the flavors of what it’s cooked with.
This article looks at tofu’s nutritional value, health benefits, risks, how to cook with it, and more.
Dragos Rusu / 500px/ Getty Images
Tofu Comes From Plants, But What Is It?
Tofu doesn’t contain any animal products, gluten, or cholesterol, which makes it popular with people on special diets that limit or prohibit those things. Tofu may have been eaten in China as far back as 200 B.C.
Nutritional Value of Tofu
Tofu is highly nutritious.A 100 gram (g) serving provides the following nutrients in grams, milligrams (mg), micrograms (mcg), and international units (IU):
Tofu also contains all essential amino acids. That, along with its protein content, makes tofu a nutritionally suitable replacement for meat.
It also contains a type of antioxidant called isoflavones, which are associated with multiple positive health effects.
Is Tofu Healthy or Not?
Tofu is a nutritious ingredient that is healthy enough for most people to eat daily. However, it may not be the right choice for others.
Tofu Benefits
In another study, participants with no prior cardiovascular disease showed eating soy four or more times a week was linked with a significantly lower risk of dying from aheart attack.
Other research suggests the isoflavones in soy can help prevent and treatmetabolic syndrome, which is a combination of conditions that can lead to heart disease,type 2 diabetes, and stroke and includes:
Tofu may also help reversenonalcoholic fatty liver disease(when fat builds up in the liver).
Animal studies have shown that tofu containspeptideswith multiple beneficial properties, including:
However, much more research needs to be done in these areas before the medical community can be sure of the benefits of soy and tofu.
Soy and Digestive HealthAn emerging line of research suggests soy may improve digestive health and even lower the risk ofcolorectal cancer. However, fermented forms of soy may be more beneficial than unfermented forms such as tofu.
Soy and Digestive Health
An emerging line of research suggests soy may improve digestive health and even lower the risk ofcolorectal cancer. However, fermented forms of soy may be more beneficial than unfermented forms such as tofu.
Tofu and Breast Cancer
After more than 30 years of research, though, experts have determined that the type of estrogen in soy does not negatively affect breast cancer or your risk of developing it.
Some research also suggests the isoflavones in tofu may lower breast cancer risk and improve the odds of surviving the disease.
Tofu Risks
Tofu and other soy products may have adverse health effects for some people.
Research shows that soy may pose a problem for people withhypothyroidism(low thyroid hormone). Soy is a goitrogen, meaning a food that, when eaten in large quantities, can further slow down an underactive thyroid gland, causing or worsening hypothyroidism, or leading togoiters.
However, studies show that soy does not change thyroid hormone levels. It may cause a slight increase inthyroid stimulating hormone(TSH) levels, a chemical that tells the thyroid to release hormones. Researchers aren’t sure whether this has any significant role in health.
Soy may also interfere with how your body absorbs thyroid medications like Synthroid (levothyroxine).
If you have thyroid disease, you should talk to a healthcare provider about how much soy intake is right for you.
Should Anyone Not Eat Tofu?
Contact a healthcare provider if you have concerns about tofu/soy and your health conditions or medications.
Different Tofu Textures
The more firm the tofu, the more protein, calories, and nutrients it contains.
How to Prepare Tofu
To make tofu-containing foods, choose the right firmness for your intended use. Remember that tofu has minimal flavor—but it’s excellent at picking up other flavors.
After you open the tofu package, squeeze out most of the water. You can buy a tofu press for this, use a skillet, or wrap it in a paper towel and press it with your hands. This step is crucial when grilling, frying, or baking the tofu.
You don’t need to cook tofu. It’s perfectly safe to eat it raw.
Summary
Tofu is made from soybeans and is popular in vegetarian, vegan, gluten-free, and low-cholesterol diets. It contains a lot of protein and important nutrients and is considered safe for most people to eat daily. Tofu may help treat and prevent metabolic syndrome, cancer, and other health conditions.
Soy may have a small negative effect on thyroid medication. It may also alter the effectiveness of the blood thinner warfarin. Don’t eat soy or soy products if you’re allergic to them.
When cooking with tofu, choose a product with the appropriate texture, press out the moisture, and remember to add seasoning.
15 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Heart Association.Clearing up questions on whether tofu is healthy.U.S. Department of Agriculture: FoodData Central.Tofu, raw, firm, prepared with calcium sulfate.Ma L, Liu G, Ding M, et al.Isoflavone intake and the risk of coronary heart disease in US men and women: Results from 3 prospective cohort studies.Circulation. 2020;141(14):1127-1137. doi:10.1161/CIRCULATIONAHA.119.041306Wang X, Yu C, Lv J, et al.Consumption of soy products and cardiovascular mortality in people with and without cardiovascular disease: a prospective cohort study of 0.5 million individuals.Eur J Nutr. 2021;60(8):4429-4438. doi:10.1007/s00394-021-02602-3Yamagata K, Yamori Y.Potential effects of soy isoflavones on the prevention of metabolic syndrome.Molecules. 2021;26(19):5863. doi:10.3390/molecules26195863Kim IS, Yang WS, Kim CH.Beneficial effects of soybean-derived bioactive peptides.Int J Mol Sci. 2021;22(16):8570. doi:10.3390/ijms22168570Belobrajdic DP, James-Martin G, Jones D, Tran CD.Soy and gastrointestinal health: A review.Nutrients. 2023;15(8):1959. doi:10.3390/nu15081959Harvard University T.H. Chan School of Public Health: The Nutrition Source.Straight talk about soy.American Cancer Society.Breast cancer hormone receptor status.Messina M.Impact of soy foods on the development of breast cancer and the prognosis of breast cancer patients.Forsch Komplementmed. 2016;23(2):75-80. doi:10.1159/000444735Otun J, Sahebkar A, Östlundh L, Atkin SL, Sathyapalan T.Systematic review and meta-analysis on the effect of soy on thyroid function.Sci Rep. 2019;9(1):3964. doi:10.1038/s41598-019-40647-xBajaj JK, Salwan P, Salwan S.Various possible toxicants involved in thyroid dysfunction: a review.J Clin Diagn Res. 2016 Jan;10(1):FE01-FE03. doi:10.7860/JCDR/2016/15195.7092American College of Allergy, Asthma, & Immunology: Allergist.Soy.Ge B, Zhang Z, Zuo Z.Updates on the clinical evidenced herb-warfarin interactions.Evid Based Complement Alternat Med. 2014;2014:957362. doi:10.1155/2014/957362Rekha CR, Vijayalakshmi G.Influence of processing parameters on the quality of soycurd (tofu).J Food Sci Technol.2013 Feb;50(1):176-80. doi:10.1007/s13197-011-0245-z
15 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Heart Association.Clearing up questions on whether tofu is healthy.U.S. Department of Agriculture: FoodData Central.Tofu, raw, firm, prepared with calcium sulfate.Ma L, Liu G, Ding M, et al.Isoflavone intake and the risk of coronary heart disease in US men and women: Results from 3 prospective cohort studies.Circulation. 2020;141(14):1127-1137. doi:10.1161/CIRCULATIONAHA.119.041306Wang X, Yu C, Lv J, et al.Consumption of soy products and cardiovascular mortality in people with and without cardiovascular disease: a prospective cohort study of 0.5 million individuals.Eur J Nutr. 2021;60(8):4429-4438. doi:10.1007/s00394-021-02602-3Yamagata K, Yamori Y.Potential effects of soy isoflavones on the prevention of metabolic syndrome.Molecules. 2021;26(19):5863. doi:10.3390/molecules26195863Kim IS, Yang WS, Kim CH.Beneficial effects of soybean-derived bioactive peptides.Int J Mol Sci. 2021;22(16):8570. doi:10.3390/ijms22168570Belobrajdic DP, James-Martin G, Jones D, Tran CD.Soy and gastrointestinal health: A review.Nutrients. 2023;15(8):1959. doi:10.3390/nu15081959Harvard University T.H. Chan School of Public Health: The Nutrition Source.Straight talk about soy.American Cancer Society.Breast cancer hormone receptor status.Messina M.Impact of soy foods on the development of breast cancer and the prognosis of breast cancer patients.Forsch Komplementmed. 2016;23(2):75-80. doi:10.1159/000444735Otun J, Sahebkar A, Östlundh L, Atkin SL, Sathyapalan T.Systematic review and meta-analysis on the effect of soy on thyroid function.Sci Rep. 2019;9(1):3964. doi:10.1038/s41598-019-40647-xBajaj JK, Salwan P, Salwan S.Various possible toxicants involved in thyroid dysfunction: a review.J Clin Diagn Res. 2016 Jan;10(1):FE01-FE03. doi:10.7860/JCDR/2016/15195.7092American College of Allergy, Asthma, & Immunology: Allergist.Soy.Ge B, Zhang Z, Zuo Z.Updates on the clinical evidenced herb-warfarin interactions.Evid Based Complement Alternat Med. 2014;2014:957362. doi:10.1155/2014/957362Rekha CR, Vijayalakshmi G.Influence of processing parameters on the quality of soycurd (tofu).J Food Sci Technol.2013 Feb;50(1):176-80. doi:10.1007/s13197-011-0245-z
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
American Heart Association.Clearing up questions on whether tofu is healthy.U.S. Department of Agriculture: FoodData Central.Tofu, raw, firm, prepared with calcium sulfate.Ma L, Liu G, Ding M, et al.Isoflavone intake and the risk of coronary heart disease in US men and women: Results from 3 prospective cohort studies.Circulation. 2020;141(14):1127-1137. doi:10.1161/CIRCULATIONAHA.119.041306Wang X, Yu C, Lv J, et al.Consumption of soy products and cardiovascular mortality in people with and without cardiovascular disease: a prospective cohort study of 0.5 million individuals.Eur J Nutr. 2021;60(8):4429-4438. doi:10.1007/s00394-021-02602-3Yamagata K, Yamori Y.Potential effects of soy isoflavones on the prevention of metabolic syndrome.Molecules. 2021;26(19):5863. doi:10.3390/molecules26195863Kim IS, Yang WS, Kim CH.Beneficial effects of soybean-derived bioactive peptides.Int J Mol Sci. 2021;22(16):8570. doi:10.3390/ijms22168570Belobrajdic DP, James-Martin G, Jones D, Tran CD.Soy and gastrointestinal health: A review.Nutrients. 2023;15(8):1959. doi:10.3390/nu15081959Harvard University T.H. Chan School of Public Health: The Nutrition Source.Straight talk about soy.American Cancer Society.Breast cancer hormone receptor status.Messina M.Impact of soy foods on the development of breast cancer and the prognosis of breast cancer patients.Forsch Komplementmed. 2016;23(2):75-80. doi:10.1159/000444735Otun J, Sahebkar A, Östlundh L, Atkin SL, Sathyapalan T.Systematic review and meta-analysis on the effect of soy on thyroid function.Sci Rep. 2019;9(1):3964. doi:10.1038/s41598-019-40647-xBajaj JK, Salwan P, Salwan S.Various possible toxicants involved in thyroid dysfunction: a review.J Clin Diagn Res. 2016 Jan;10(1):FE01-FE03. doi:10.7860/JCDR/2016/15195.7092American College of Allergy, Asthma, & Immunology: Allergist.Soy.Ge B, Zhang Z, Zuo Z.Updates on the clinical evidenced herb-warfarin interactions.Evid Based Complement Alternat Med. 2014;2014:957362. doi:10.1155/2014/957362Rekha CR, Vijayalakshmi G.Influence of processing parameters on the quality of soycurd (tofu).J Food Sci Technol.2013 Feb;50(1):176-80. doi:10.1007/s13197-011-0245-z
American Heart Association.Clearing up questions on whether tofu is healthy.
U.S. Department of Agriculture: FoodData Central.Tofu, raw, firm, prepared with calcium sulfate.
Ma L, Liu G, Ding M, et al.Isoflavone intake and the risk of coronary heart disease in US men and women: Results from 3 prospective cohort studies.Circulation. 2020;141(14):1127-1137. doi:10.1161/CIRCULATIONAHA.119.041306
Wang X, Yu C, Lv J, et al.Consumption of soy products and cardiovascular mortality in people with and without cardiovascular disease: a prospective cohort study of 0.5 million individuals.Eur J Nutr. 2021;60(8):4429-4438. doi:10.1007/s00394-021-02602-3
Yamagata K, Yamori Y.Potential effects of soy isoflavones on the prevention of metabolic syndrome.Molecules. 2021;26(19):5863. doi:10.3390/molecules26195863
Kim IS, Yang WS, Kim CH.Beneficial effects of soybean-derived bioactive peptides.Int J Mol Sci. 2021;22(16):8570. doi:10.3390/ijms22168570
Belobrajdic DP, James-Martin G, Jones D, Tran CD.Soy and gastrointestinal health: A review.Nutrients. 2023;15(8):1959. doi:10.3390/nu15081959
Harvard University T.H. Chan School of Public Health: The Nutrition Source.Straight talk about soy.
American Cancer Society.Breast cancer hormone receptor status.
Messina M.Impact of soy foods on the development of breast cancer and the prognosis of breast cancer patients.Forsch Komplementmed. 2016;23(2):75-80. doi:10.1159/000444735
Otun J, Sahebkar A, Östlundh L, Atkin SL, Sathyapalan T.Systematic review and meta-analysis on the effect of soy on thyroid function.Sci Rep. 2019;9(1):3964. doi:10.1038/s41598-019-40647-x
Bajaj JK, Salwan P, Salwan S.Various possible toxicants involved in thyroid dysfunction: a review.J Clin Diagn Res. 2016 Jan;10(1):FE01-FE03. doi:10.7860/JCDR/2016/15195.7092
American College of Allergy, Asthma, & Immunology: Allergist.Soy.
Ge B, Zhang Z, Zuo Z.Updates on the clinical evidenced herb-warfarin interactions.Evid Based Complement Alternat Med. 2014;2014:957362. doi:10.1155/2014/957362
Rekha CR, Vijayalakshmi G.Influence of processing parameters on the quality of soycurd (tofu).J Food Sci Technol.2013 Feb;50(1):176-80. doi:10.1007/s13197-011-0245-z
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
