Tofu (Chinese: 豆腐; pinyin: dòufu; Wade–Giles: tou⁴-fu) is a food prepared by coagulating soy milk and then pressing the resulting curds into solid white blocks of varying softness: silken, soft, firm, extra firm, or super firm. Tofu is also known as bean curd in English. Beyond these broad textural categories, there are many varieties of tofu. It has a subtle flavor, so it can be used in savory and sweet dishes. It is often seasoned or marinated to suit the dish and its flavors, and due to its spongy texture, it absorbs flavors well. It is a traditional component of East Asian and Southeast Asian cuisines, and has been consumed in China for over 2,000 years. In modern Western cooking, it is most often treated as a meat substitute.

Nutritionally, tofu is low in calories, while containing a relatively large amount of protein. It is high in iron, and can have a high calcium or magnesium content depending on the coagulants (e.g. calcium chloride, calcium sulphate, magnesium sulphate) used in manufacturing.

With the growing popularity of plant-based diets, your participants may be interested in learning how to incorporate tofu - a versatile plant-based protein - into their meals. Below you’ll find some information about this versatile food.

Counseling Corner

Tofu is a great source of protein that’s made from soybeans and does not contain any animal products.

Since it is made from soybeans, tofu is a complete protein, providing all the essential amino acids.

Low in fat and high in protein, tofu is also an excellent source of calcium, with 1 serving of firm tofu providing almost half of the RDA for pregnant and lactating women ages 19-50 years.

Tofu is also a good source of B vitamins and iron. Tofu can be part of any healthy diet but can serve as an important protein source for those following a vegan or vegetarian diet, or for those who don’t drink or use milk or other dairy products.

Tips & Ideas to Share

Since tofu takes the flavor of whatever it’s seasoned with the possibilities are vast when it comes to its uses. Tofu can become part of breakfast with a tofu scramble, a yummy stir fry for lunches and dinners, or a refreshing fruit smoothie.

• Depending on the type of tofu, 1 serving contains between 10-17g protein, 70-120 calories, 2-6g fat, and 200-600mg calcium.
• Tofu is a meatless option and can be swapped with meat in many recipes.
• Tofu can be frozen. Drain the liquid it came in and pat it dry. Slice the block into thin pieces and store it in an airtight container. It can be kept in the freezer for up to three months. To thaw, transfer the tofu to the fridge overnight.
• Different types of tofu can be used in a variety of recipes and prepared with various methods to achieve different textures.

Types of Tofu

• Silken: Silken tofu is the softest form of tofu. It’s best used in creamy and smooth dishes and can be the base of a creamy pasta sauce or a smoothie.
• Medium: Medium tofu is denser than silken tofu but it’s still pretty tender. This type of tofu is great as an egg replacement in scrambles or in recipes where the tofu does not need to hold a specific shape.
• Firm: Firm tofu can be cut and still hold its shape relatively well. This form of tofu is a solid block that can be great in stir fries, as a baked snack, or used in place of meat in recipes.
• Extra Firm: This form is the densest form of tofu and can be used in many ways. From pan-frying, to grilling (prepare with a non-stick cooking spray or oil), air frying, or baking extra firm tofu will retain its shape. Extra firm tofu can be marinated as it absorbs a lot of flavor.

Tips for Cooking and Using

• Pressing: It is common to press tofu to remove any excess water and achieve a heartier, denser texture that does not fall apart. You can press tofu by removing it from the packaging, wrapping it in a paper or dish towel, and placing it between 2 plates with something heavy on top such as a pot or bag of flour. You can also use a tofu press if you have one! Depending on the firmness you want to achieve you can press tofu anywhere from 20 minutes to several hours.
• Shape your tofu: If you choose to press your tofu or not you can pretty much cut it into any shape you desire. Cut cubes, triangles, slice it into longer strips or fillets, break it into crumbles or blend it into sauce. You can even use cookie cutters to make fun shapes!
• Eat it raw: Tofu is completely safe to eat raw. Whether you press it or marinate it, you can use raw tofu in salads, smoothies, or have it as a protein-packed snack.
• Marinating: Since tofu has a bland flavor, marinating it is very popular. Marinate tofu by using wet or dry seasonings and letting the tofu soak in the flavor. Similar to pressing tofu, marinating/seasoning can be done just before cooking or using, or you can marinate it in a bowl or bag for several hours.
• Oven: Cooking tofu in the oven is one of the easiest ways to do it. Place your tofu on a baking tray and pop it in the oven. When it comes to heat and time, there is no right or wrong. You can follow a recipe or, once you get familiar with cooking tofu, chose the time and temperature you need to get your desired level of crispiness.
• Stovetop: In a pan with some oil on the stovetop is another great way to cook tofu. This way of cooking can sear the outside of your tofu without drying it out.
• Grill: Grilled tofu gives it a smokey flavor and a crispy outside. If you prefer a grilled flavor and grill lines this method of cooking tofu is for you!
• Storing: When stored in the refrigerator, tofu that is removed from its packaging should be consumed within 1 week of purchasing. If stored in the freezer, it can last up to 5 months. If you chose to freeze your tofu, let it fully thaw before using it.

Soybeans are not generally a major food in the United States, but some variations of soybeans, such as edamame, have become a niche food. Regardless, soy is versatile as an ingredient. Soy can be found in processed food (for example, chicken/vegetable broth, bouillon cubes, cereals, and baked goods) as well as many meat and vegetarian entrees. Asian cuisine often has soy ingredients. It is important that child nutrition staff read all food labels to check for soy to avoid accidental exposure.

Products or Ingredients with Soy

• Bean curd
• Cold-pressed, expelled, or extruded soy oil*
• Edamame (soybeans in the pod)
• Kinako (roasted soybean flour)
• Koya dofu (freeze-dried tofu)
• Miso (soybean paste)
• Natto
• Okara (soy pulp)
• Processed meats (for example, hotdogs)
• Shoyu
• Soybean (granules, curd, flour, paste)
• Soy/Soya (soy albumin, soy fiber, soy flour, soy grits, soy sprouts)
• Soy lecithin*
• Soy milk (soy infant formula, soy cheese, soy yogurt, soy ice cream)
• Soy nuts and nut butter
• Soy protein (concentrate, hydrolyzed, isolate)
• Soy sauce and other sauces
• Supro
• Tamari (a type of soy sauce)
• Tempeh (fermented soybean product)
• Teriyaki sauce
• Textured soy flour (TSF)
• Textured soy protein (TSP)
• Textured vegetable protein (TVP)
• Tofu
• Worcestershire sauce
• Yaki-dofu (grilled tofu)
• Yuba (bean curd)

Soy may be found in:

• Artificial flavoring
• Asian foods (e.g., Japanese, Chinese, Indian, Indonesian, Thai, Vietnamese, etc.)
• Baked goods (cookies, crackers, etc.)
• Canned items (broths, soups, tuna, and meats)
• Cereals
• High-protein energy bars and snacks
• Hydrolyzed plant protein
• Hydrolyzed vegetable protein (HVP)
• Lecithin*
• Low-fat peanut butter
• Natural flavoring
• Vegetable broth
• Vegetable gum
• Vegetable starch

*Food production companies are not required to label highly refined soy oil as an allergen. Some studies show that most people with soy allergies can safely eat highly refined soy oil and soy lecithin. Consult your doctor about consuming these products if you have a soy allergy.

Common Names: soy

Latin Names: Glycine max

Background

• This fact sheet focuses on the use of soy by adults for health purposes.
• Soybeans have long been cultivated in Asia. Since the 1950s, they have also been produced in other parts of the world, including the Americas.
• In addition to its food uses, soy is available in dietary supplements. Soy supplements may contain soy protein, isoflavones (compounds similar in structure to the female hormone estrogen), or other components.
• Soy products are promoted for menopausal symptoms, bone health, improving memory, high blood pressure, and high cholesterol levels.

How Much Do We Know?

• Although there have been many studies on soy products, there are still uncertainties about soy’s health effects.

What Have We Learned?

• Consuming soy protein in place of other proteins may lower levels of total cholesterol and LDL (“bad”) cholesterol to a small extent.
• Soy isoflavone supplements or soy protein may help to reduce the frequency and severity of menopausal hot flashes, but the effect may be small.
• Observational studies indicate that among Asian women, higher dietary intakes of soy during childhood and adolescence are associated with a lower risk of breast cancer later in life. The amounts of soy in Western diets may be too low for this association to be observed. Soy products in supplement form have not been shown to reduce breast cancer risk.
• Current evidence suggests that soy isoflavone mixtures probably have a beneficial effect on bone health in postmenopausal women, but the evidence is not entirely consistent.
• Soy protein may slightly reduce blood pressure in people with hypertension (high blood pressure).

What Do We Know About Safety?

• Except for people with soy allergies, soy is considered to be a safe food. In research studies, soy protein supplements and soy extracts rich in isoflavones have been used safely on a short-term basis; the safety of long-term use is uncertain.
• The most common side effects of soy are digestive upsets, such as constipation and diarrhea.
• Soy may alter thyroid function in people who are deficient in iodine.
• Current evidence indicates that it’s safe for women who have had breast cancer or who are at risk for breast cancer to eat soy foods. However, it’s uncertain whether soy isoflavone supplements are safe for these women.
• The use of soy in amounts greater than those commonly found in foods may be unsafe during pregnancy because estrogen-like substances from soy could be harmful to the fetus. Little is known about whether it is safe to use soy in amounts greater than those commonly found in foods while breastfeeding.

Keep in Mind

• Take charge of your health—talk with your health care providers about any complementary health approaches you use. Together, you can make shared, well-informed decisions.