Tofu: The Underrated Protein Powerhouse You Should Eat More Of

Protein is essential for your body’s daily functions—it’s in every single cell, helping to form muscles, skin, bones, hormones, and antibodies. It’s made up of building blocks called amino acids, and our bodies rearrange these amino acids from protein-containing foods to meet their needs.

Animal-based proteins, like meat, poultry, fish, eggs, and dairy, provide complete proteins that include all the amino acids your body requires. On the other hand, most plant-based foods—such as vegetables, grains, beans, and legumes—contain incomplete proteins, lacking one or more essential amino acids (though there are exceptions!).

While there are numerous protein-rich foods, there’s one underappreciated source that you should incorporate more often into your diet: tofu. Unlike most plant proteins, tofu is a complete protein, providing all nine essential amino acids, just like animal-based options.

A 3-ounce serving of firm tofu delivers around 7 grams of protein, which is comparable to one large egg or 1 ounce of fish. This makes tofu a great option for those on vegetarian or vegan diets. But the benefits of tofu go far beyond just protein content—let’s explore why it deserves a place in your meals!

What Is Tofu?

Tofu is a soybean-based food with a long history in East Asia, dating back over 2,000 years. It has been a staple in China, Japan, and Korea, and has recently gained popularity in Western cuisines.

The process of making tofu involves soaking soybeans in water, grinding them into soymilk, and adding a mineral coagulant (usually calcium) to form curds. These curds are then pressed to create tofu blocks.

Why You Should Eat More Tofu

1. It Supports Bone Health:
When tofu is made with calcium sulfate as the coagulant, it can be a good source of calcium, which is essential for bone strength. A typical 3-ounce serving offers about 15% of the daily recommended calcium intake. Studies show that soy-based proteins like tofu may also help reduce the risk of osteoporosis in postmenopausal women.

2. It Promotes Heart Health:
Tofu contains phytochemicals—plant compounds that are known to have health benefits, such as lowering the risk of type 2 diabetes and cardiovascular disease. One study found that consuming just 1 ounce of tofu per day may reduce the risk of heart disease by 18%.

3. It May Protect Against Breast Cancer:
Tofu is rich in isoflavones, which may reduce the risk of breast cancer. Research has shown that women who regularly ate tofu were 22% less likely to develop breast cancer compared to those who ate it infrequently. Additionally, every 5 grams of soy protein consumed daily reduced the risk of breast cancer-related death by 12%.

4. It’s Versatile and Easy to Cook With:
Tofu is incredibly versatile and can be used in a wide variety of dishes. You can incorporate it into your breakfast with a tofu scramble, add it to soups and stews, or use it as a meat substitute in tacos. There are endless ways to prepare and enjoy tofu!

Types of Tofu

Tofu comes in different textures, from soft to firm, allowing it to be used in a variety of dishes:

• Silken Tofu: Creamy and delicate, silken tofu is perfect for smoothies, dips, dressings, and desserts like tofu pie. Its smooth texture is also ideal for dishes like Mapo Tofu or steamed eggs.

• Medium Tofu: With a firmer texture than silken tofu, medium tofu is great for baking or marinating. It can be sliced and used in a variety of savory dishes. If you have leftovers, freezing medium tofu is a great option.

• Firm/Extra-Firm Tofu: With the least moisture, firm and extra-firm tofu are best for hearty recipes, such as sandwiches, salads, stir-fries, and vegan scrambles. These types hold their shape well and provide a satisfying texture in savory dishes.

The Bottom Line

Tofu is an underrated yet incredibly nutritious food. Packed with protein, it offers a range of health benefits, including better bone health, heart protection, and a reduced risk of cancer. It’s versatile, affordable, and easy to incorporate into a variety of meals. Whether you’re new to tofu or looking for fresh recipe ideas, it’s time to give this plant-based protein powerhouse the attention it deserves. So next time you’re at the store, grab a block of tofu and start experimenting in the kitchen!