9 Surprising Benefits of Tofu

by Meenakshi Nagdeve last updated -

Tofu is a byproduct of soybeans that essentially helps in maintaining cardiovascular health. It also boasts a wealth of different health benefits, including a lower risk of cancer, anemia, osteoporosis, and kidney diseases, as well as lower cholesterol levels. It is a good source of protein, eases menopause symptoms, and prevents hair loss.

What is Tofu?

Tofu, also known as bean curd, is prepared by pressing coagulated soy milk into flat white blocks. It has been a common ingredient in global cuisines, such as Chinese food, for many centuries. This power-packed food substitute is ideal for vegetarians and vegans all around the world because it contains no traces of animal products of any kind – it is a pure organic food that supplies a wealth of nutritive value in a variety of delicious ways. The name comes from the Japanese word “tofu”, but it is widely enjoyed in many countries for its extremely nutritious composition. [1]

Nutrition Facts

Nutrition Facts

Tofu, dried-frozen (koyadofu)
Serving Size :
Water [g]5.78
Energy 477
Energy [kJ]1995
Protein [g]52.47
Total lipid (fat) [g]30.34
Ash [g]1.38
Carbohydrate, by difference [g]10.03
Fiber, total dietary [g]7.2
Calcium, Ca [mg]364
Iron, Fe [mg]9.73
Magnesium, Mg [mg]59
Phosphorus, P [mg]483
Potassium, K [mg]20
Sodium, Na [mg]6
Zinc, Zn [mg]4.9
Copper, Cu [mg]1.18
Manganese, Mn [mg]3.69
Selenium, Se [µg]54.3
Vitamin C, total ascorbic acid [mg]0.7
Thiamin [mg]0.49
Riboflavin [mg]0.32
Niacin [mg]1.19
Pantothenic acid [mg]0.42
Vitamin B-6 [mg]0.29
Folate, total [µg]92
Folate, food [µg]92
Folate, DFE [µg]92
Vitamin A, RAE [µg]26
Vitamin A, IU [IU]518
Fatty acids, total saturated [g]4.39
14:0 [g]0.08
16:0 [g]3.22
18:0 [g]1.08
Fatty acids, total monounsaturated [g]6.7
16:1 [g]0.08
18:1 [g]6.62
Fatty acids, total polyunsaturated [g]17.13
18:2 [g]15.1
18:3 [g]2.02
Tryptophan [g]0.75
Threonine [g]1.96
Isoleucine [g]2.38
Leucine [g]3.64
Lysine [g]3.16
Methionine [g]0.61
Cystine [g]0.66
Phenylalanine [g]2.33
Tyrosine [g]1.6
Valine [g]2.42
Arginine [g]3.19
Histidine [g]1.39
Alanine [g]1.97
Aspartic acid [g]5.3
Glutamic acid [g]8.29
Glycine [g]1.87
Proline [g]2.59
Serine [g]2.26
Sources include : USDA [2]

Tofu has a very low-calorie count, which makes it an attractive option for people who want to lose weight. It contains a very small amount of fat, but a large amount of protein. Furthermore, it has very low levels of sodium and almost no cholesterol. In terms of vitamins and minerals, it is a rich source of iron, magnesium, copper, phosphorous, and it also has good amounts of calcium and potassium. According to the USDA, there are even trace amounts of zinc, which is an essential mineral for health. The organic compounds found in it mainly consist of isoflavones, which have a wide impact on health. On the vitamin side of nutrition, it has significant levels of vitamin C, thiamin, riboflavin, and vitamin B6. It also contains smaller amounts of pantothenic acid and niacin. [3] [4] [5] [6]

Health Benefits of Tofu

The health benefits of tofu include its ability to help lower cholesterol levels, prevent anemia and manage weight, among others.

Lowers Cholesterol Level

Consuming tofu reduces the cholesterol level in the body. Additionally, using it as an alternative to the animal protein can help lower LDL (bad) cholesterol in the body. As compared to meats such as beef, it has lower levels of saturated fatty acids and higher levels of unsaturated fatty acids. It is also a good source of lecithin and linoleic acid, which helps regulate the metabolism, along with the dispersion and elimination of cholesterol deposits in the body. [7]

Maintains Cardiovascular Health

Tofu helps reduce the risk of cardiovascular diseases. Regular consumption of soy products may lower the levels of saturated fats along with cholesterol levels in the body. A report in the Food and Agriculture Organization of the United Nations says that tofu has a low sodium content, which makes it good for people with high blood pressure. [8] [9]

Manages Weight

Intake of tofu also aids in managing weight effectively. A study done in China suggests that soy-based low-calorie diets have a beneficial effect on the reduction of weight and blood lipids. [10]

Eases Menopause Symptoms

The organic compounds in tofu, namely isoflavones, are instrumental in managing the symptoms of menopause in women. Isoflavones are plant-based compounds that mimic the estrogen hormone in the body. It can help stabilize the estrogen levels during menopause and relieve hot flashes.

Anticancer Properties

The isoflavones in tofu are known to be beneficial in reducing the risk of different types of cancer (Uifalean A et al., 2018). Research published in the Journal of the National Cancer Institute 2012 suggests that a higher intake of products such as tofu helps prevent endometrial cancer in post-menopausal women. It has also been associated with a reduction in breast, lung, and prostate cancer. [11] [12] [13] [14] [15]

A bowl of freshly sliced tofu on a wooden table

Tofu is versatile food and packed with healthy plant protein. Photo Credit: Shutterstock

Prevents Osteoporosis

Tofu is a rich source of calcium, which is the key ingredient in bone formation. This is why the intake of tofu is highly recommended. Lack of calcium in the body could lead to osteoporosis, especially in old age. Consuming it slows down the entire process by keeping the bones strong. [16]

Helps Manage Diabetes

Several studies show that the intake of soy protein lowers blood sugar and insulin levels considerably, thus being helpful in cases of diabetes as well as prediabetes. [17] [18]

Treats Kidney Diseases

Tofu, being rich in protein, phosphorus, and sodium, is a wonderful food for your kidney health. These minerals make it a great addition to your renal diet and help prevent chronic kidney diseases. [19] [20]

Prevents Anemia

Tofu, being an excellent source of iron, can help prevent anemia. Deficiency of iron causes a drop in the number of healthy red blood cells leading to anemia. A study conducted in China also showed that tofu helped lower the risk of anemia among adults. [21]

Liver Damage

Tofu curdled with various coagulants helps prevent liver damage caused due to oxidative stress. [22]

Brain Health

Tofu is also known to improve memory and cognitive function for women above 65-years age. The lecithin content present in it helps the body produce the phospholipids phosphatidic acid (PA) and phosphatidylserine (PS), which aid in the normal functioning of the neurons. [23]

Hair loss

People use tofu to prevent hair loss issues as it provides keratin, a protein essential for hair growth. So, dump those expensive hair treatments and add it to your diet.

Rich in Protein

Tofu, other soy products, and vegetables are a great source of protein for vegans and vegetarians. They also provide the required amino acids, which are beneficial for maintaining optimal health.

Treats Gout

Research on tofu suggests that it is a preferable source of protein, especially for gout patients with uric acid clearance more than the lower normal limit. However, they are advised to avoid excess intake of it. [24]


  • Gut damage: Majority of soy-products including tofu available in the market are genetically modified. Genetically modified tofu can cause kidney stone, digestive problems, and liver issues too. These GMO products pose many risks to human health as they kill the good bacteria in the gut. [25]
  • Thyroid issue: According to a report, infants who are fed soy-diet are more susceptible to thyroid problems, especially those that are born with congenital hypothyroidism. Therefore, those suffering from hypothyroidism are advised to avoid consumption of soy-bean and soy-products. [26]
  • Breast tumor: The phytoestrogen present in this soy variety acts like estrogen hormone. When it is consumed in excess, it blocks the natural production of estrogen in the body. Therefore, those women who have a family history of breast cancer and those who are currently battling breast cancer should avoid consuming it. [27]
  • Food allergy: Some people may experience allergic reactions. So avoid intake in case you are allergic to soy products.

How to Select and Store Tofu?

There are several types available in the supermarket. The more the water is pressed out during the making of it, the firmer it gets. With a lesser water content, the fat and protein content in it goes up.

Types of Tofu

  • Silken tofu: It is also known as Japanese-style tofu. It is creamy and soft in texture and has very high water content. It is usually used in smoothies, desserts, puddings, and dips, and it can also be used as an egg substitute in baking.
  • Regular tofu: It has a spongy texture and is found in various forms likes soft, medium, firm, and super firm depending on its water content. The firm variety is generally used for stir-fries and it can even be baked or grilled. The extra firm version works well as a meat substitute and can be crumbled to work as mock meat in dishes. The soft variety is used in soups or a scramble.
  • Seasoned tofu: It is already pre-seasoned with different flavors such as barbeque or teriyaki.
  • Smoked tofu: Traditionally, this kind of variety was smoked over tea leaves, but now it is done over beechwood. This kind of tofu has a rich, deep flavor and can be eaten raw as an appetizer or added to a salad.
  • Fermented tofu: It is a briny, creamy variety which has been pickled. It is served as a dip for fresh vegetables or can be used to season rice or porridge.

Buy tofu depending on the kind of dish you want to use it for!

Tips for Storing

Here are some tips for storing tofu once you buy it.

  • Rinse it before consuming it.
  • Just like any other food, once the container is opened, it should be refrigerated to keep it preserved.
  • Changing the water inside the container helps in keeping it fresh.

How to Eat Tofu?

It can be used in either sweet or savory dishes and can be prepared in a wide variety of ways. Most chefs use it because of its subtle flavor, which is necessary when the intention is to bring out the other types of tastes and flavors contained in that particular food.

Quick Serving Ideas

  • Miso Soup: Add it to miso soup, along with vegetables or fish.
  • Stir Fry: Stir-fry it with your favorite vegetables or meats and season with salt and other herbs and spices as per taste.
  • Breakfast: Blend a mixture of the soy product and fruits, such as blueberries and bananas, to make a healthy smoothie.
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About the Author

Meenakshi Nagdeve, Co-Founder, Organic Facts is a health and wellness enthusiast and is responsible for managing it. She has completed the Nutrition And Healthy Living Cornell Certificate Program, Cornell University, US. She holds a Post Graduate Diploma in Management from IIM Bangalore and B. Tech in Metallurgical Engineering and Materials Science from IIT Bombay. Prior to this, she worked for a few years in IT and Financial services. An ardent follower of naturopathy, she believes in healing with foods. In her free time, she loves to travel and taste different types of teas.

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