Good source
Protein
14.2 g · 28% DV target
A versatile, curdled soy protein with a neutral flavor profile and varying textures that serves as a nutrient-dense, complete plant-based protein source in global cuisines.
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 .16
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 .1012
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 .79
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 .11
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
14.2 g · 28% DV target
0.45 g · Top 7% of plant-based alternatives
3.29 g · Top 5% of plant-based alternatives
162 mg · 12% DV target
77.2 mg · 18% DV target
Seasonality has not been estimated for this ingredient yet.
Store in fresh water, changing the water daily.
Freezing changes texture to be more porous and chewy.
Soy production for direct human consumption has significantly lower GHG emissions and land use than animal proteins.
Tofu was reportedly discovered over 2,000 years ago when a Chinese cook accidentally curdled soy milk by adding unrefined sea salt containing nigari.