Tofu Nutrition Benefits and Facts

Nutritional summary

Tofu consumption is consistently linked to a reduced risk of cardiovascular disease, with a systematic review finding that a daily intake of approximately 27 grams (about one ounce) is associated with an 18% lower risk .
Tofu provides a complete profile of essential amino acids (the protein building blocks the body cannot make itself) and is recognized by major dietary guidelines as a primary plant-based alternative to meat and dairy .
Tofu contains significant levels of isoflavones (plant compounds that can mimic or block estrogen), typically providing about 3 to 4 mg of these compounds per gram of protein .
Tofu is a notable source of non-heme iron (the form of iron found in plants), providing a similar amount per half-cup serving as one cup of cooked lentils or spinach .
Evidence from meta-analyses suggests that regular intake of soy foods like tofu is associated with a lower risk of certain hormone-related conditions, including endometrial and colorectal cancers .

Interesting fact

Tofu was reportedly discovered over 2,000 years ago when a Chinese cook accidentally curdled soy milk by adding unrefined sea salt containing nigari.

Standout nutrients

SUPER

SOURCE

Biotin

SUPER

SOURCE

Magnesium

GREAT

SOURCE

Molybdenum

ELITE

SOURCE

Calcium

137

kcal per 100g

Protein14.2g

Fat8.17g

Carbs1.47g

Fiber1.15g

Sugar0.47g

Fat breakdown

Polyunsat4.44g

Monounsat1.68g

Saturated1.31g

Seasonality

Not available

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeLow Fodmap

Sustainability

Lighter footprint

Soy production for direct human consumption has significantly lower GHG emissions and land use than animal proteins.

Confidencehigh

Storage

Refrigerate

3–5 days

Store in fresh water, changing the water daily.

Freeze

3–6 months

Freezing changes texture to be more porous and chewy.

Flavour

Data & Sources

Harmonized from 3 validated sources

French Food Database

1 contributing source food

Phenol-Explorer

1 contributing source food

Swiss Food Database

2 contributing source foods

Claim citations

Soy Consumption and the Risk of Type 2 Diabetes and ... - PMC - NIH

[1]pmc.ncbi.nlm.nih.gov

Soy, Soy Foods and Their Role in Vegetarian Diets - PMC

[6]pmc.ncbi.nlm.nih.gov

[PDF] USDA Database for the Isoflavone Content of Selected Foods ...

[7]www.ars.usda.govars.usda.gov

A Review of the Clinical and Epidemiologic Evidence Relevant to the Impact of Postdiagnosis Isoflavone Intake on Breast Cancer Outcomes - PMC

[9]pmc.ncbi.nlm.nih.gov

A Global Analysis of National Dietary Guidelines on Plant-Based Diets and Substitutions for Animal-Based Foods - PMC

[10]pmc.ncbi.nlm.nih.gov

Nutrition Benefits and Considerations for Whole Foods Plant-Based ...

[11]pmc.ncbi.nlm.nih.gov

Application of dairy‐free vegetarian and vegan USDA food pattern models for non‐pregnant, non‐lactating healthy adults - PMC

[12]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

80.2

Version

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