Tofu’s unique neutral flavor and range of textures may enhance a variety of dishes.

The folklore

Tofu has been enjoyed around the world for 2,000 years. It was likely invented by accident during China’s Han Dynasty when a cook mistakenly dripped brine into soy milk which caused it to curdle, creating an early type of tofu. Packed with plant protein and essential nutrients, it’s no surprise tofu remains a dietary staple in Asian cuisines.

The facts

Made from soybeans, tofu is made by extracting soymilk from soybeans, curdling the soymilk, and pressing the curds into tofu blocks. The amount of liquid released results in a range of tofu textures from silken to firm. Tofu is one of the few plant foods considered a complete protein because it contains all nine of the essential amino acids. A 3.5-ounce serving (just under a half cup) has 17 grams of protein, which is 34% DV (DV=Daily Value, based on 2,000 calories/day), more than half the DV of bone healthy calcium and manganese, and isoflavones, plant compounds studied for their antioxidant, anti-inflammatory, and anticancer potential.

The findings

Tofu is high in isoflavones, plant compounds associated with several health benefits. Evidence suggests the isoflavones in tofu may support heart health, including reduced risk of heart disease and may also reduce risk of several cancers, including breast cancer, and may help minimize menopausal symptoms, such as hot flashes (Nutrients, 2020). Research also shows that using tofu as a meat alternative supports cardiovascular health by lowering saturated fats and cholesterol levels (Medicine, 2018). Emerging evidence suggests the potential of soy food consumption to increase diversity in gut bacteria to support gut health (Nutrients, 2023).

The finer points

Choose the right tofu texture for the dish you prepare, Silken and soft tofu are creamy, scoopable, and well-suited for blending into soups or soft foods. Firm tofu has a heartier, almost meaty consistency that will hold its shape when sliced or cubed. Tofu is neutral, mild, even bland in flavor, which is why it can absorb and enhance other flavors so well. Dredged in seasonings, marinated, and partnered with flavorful ingredients, enjoy tofu in stir fry, bowls, salads, soups, and on the grill.

(Environmental Nutrition is the award-winning independent newsletter written by nutrition experts dedicated to providing readers up-to-date, accurate information about health and nutrition in clear, concise English. For more information, visit www.environmentalnutrition.com.)

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