Tofu is curdled soy milk pressed into blocks, and it is one of the most versatile complete plant proteins available. A 100 g portion of firm tofu delivers roughly 8 g of protein, useful calcium if set with calcium salts, and isoflavones that have been linked to bone and cardiovascular health in longitudinal studies. That versatility is why tofu appears in research on bone health, heart health and weight management.
Compounds & anti-nutrients in Tofu
Per 100 g, Tofu is a notable dietary source of these active compounds. Tap any to see its full sources map and how to work with it.
Why tofu is good for you
Tofu’s main nutritional claim is complete plant protein, which is especially useful in vegetarian and vegan patterns. The calcium content depends on the coagulant: calcium-set tofu is a meaningful source, while magnesium-set versions contain less. The isoflavone content is also worth noting: genistein and daidzein are weak phytoestrogens that may support bone density and arterial health, especially in peri- and post-menopausal people.
Tofu nutrition at a glance
The label shows the numbers, but the practical message is that tofu is a neutral-flavoured protein sponge. Its nutrition is modest per 100 g, but the real advantage is culinary: it absorbs sauces and marinades, making it easy to build protein-rich meals without heavy sauces.
How to buy and cook tofu
Choose firm or extra-firm tofu for stir-fries and grilling; silken tofu is better for smoothies, soups and desserts. Press firm tofu before cooking to remove water and improve browning. Marinate for at least 20 minutes because tofu itself has little flavour. It works well stir-fried with broccoli and garlic, baked with soy sauce and sesame, or scrambled with turkey for a high-protein breakfast.
Common questions
Is tofu high in oestrogen? No. Soy isoflavones are weak phytoestrogens. In typical food portions, they do not raise oestrogen levels meaningfully and may even have a mild anti-oestrogenic effect in high-oestrogen states.
Should I buy organic tofu? Most soy is genetically modified, so organic tofu is largely a pesticide-avoidance choice rather than a nutrition choice.
Explore by health goal
Tofu is one of many foods that support these goals:
