What Is Tofu, Exactly, and What Is It Made of?
Tofu is processed soybean curd. It’s a popular plant-based protein option that’s eaten around the world, particularly in East Asia. (1) If you’ve enjoyed it in dishes like stir-fries, curries, or vegetable rice bowls, you may be curious about what you’re really eating and how it’s made. Tofu is made from soybeans that are ground in water, heated, and coagulated with minerals like calcium or magnesium salt. The curds are then pressed into a block, which is then sold as tofu. You can buy several different types of tofu, from extra-soft silken tofu to extra-firm tofu. The type you buy depends on how you’re using it. Silken tofu may be ideal for desserts (such as cheesecake), while extra-firm tofu may be cut into cubes and cooked in oil in a pan until crispy, or roasted in an oven. The benefit of cooking with tofu is that tofu is a very mild protein, and it takes on whatever flavors it’s paired with, making it a versatile ingredient. Calories: 83 Protein: 10 grams (g) (20 percent daily value [DV]) Fat: 5 g Saturated fat: 1 g Carbohydrate: 1 g Fiber: 1 g (3.6% DV) Sugars: 1 g Calcium: 282 milligrams (21.7% DV) (3) Tofu’s strong suit is that it’s low in calories, but offers an impressive amount of protein. It also has a relatively small amount of saturated fat, making it a heart-healthy choice, according to the U.S. Department of Agriculture’s MyPlate guidelines. With few carbohydrates, tofu can also be an appropriate protein source in a standard low-carb diet or high-fat, very low carb ketogenic diet. What’s more, people who consume the greatest amounts of isoflavones have a systolic blood pressure reading that’s four points lower, on average, compared with those who eat the least, especially among African-Americans, according to the results of a study published in the Journal of Clinical Hypertension. (6) Isoflavones may stimulate nitric oxide, which helps improve blood flow in arteries, the researchers suggest. Finally, soy foods, particularly tofu, are the staple of the diet of Okinawans, some of the longest-living people on earth. (7) It’s thought that replacing meat with tofu may reduce blood cholesterol, decreasing the risk of heart disease. What’s more, tofu’s weight loss claims are backed by science. In a study in PLoS Medicine that looked at a variety of fruits and vegetables (including soy) and their effect on weight, daily tofu consumption was associated with a 2.5-pound weight loss over a four-year span. (8) That may seem like a small change, but that’s the effect of just one food. Combining tofu with a diet rich in fruits and vegetables can lead to greater weight change, the study shows.
Silken Tofu This is the smoothest, softest tofu. It’s best when you need creaminess, as in desserts, smoothies, or dips. Silken tofu can be either firm or extra firm. (9)Firm Regular Tofu Firm tofu is a bit of a misnomer — it’s still pretty soft. Firm tofu makes a great stand-in for scrambles, faux taco meat, and sandwiches (for instance, “egg salad” made with tofu). (9)Extra-Firm Regular Tofu This one is the easiest to cut into cubes, strips, or slices. It’s great when baked, thrown on salads, and for kebabs, stir-fries, and curries. You can also find this precubed in a package, making food prep easier. (9)Prepared Tofu Use this type of tofu when you’re in a pinch and need to create a savory dish quickly. Choose the flavor that best suits your needs. You can find this prepackaged or in the deli/prepared foods section at the grocery store.
As for storing packaged tofu, refrigeration is key. Unopened packages stay good for five to seven days after the “sell by” date listed on the package. You can also save tofu in the freezer for four to six months. (Remember to write the date you froze it on the package with a marker.) Before freezing, drain excess liquid and wrap in a freezer bag, foil, or sealed container, recommends StillTasty.com. Tofu that smells or looks bad or has mold should be thrown away. (10)
Silken Tofu If you’re using silken tofu, you’ll likely blend it into a dessert or smoothie to replace yogurt, or into a soup as a replacement for cream.Firm If you’re using tofu in lieu of ground meat or eggs, break it into small pieces. Toss it in a skillet with spices and cook for three minutes, salting to taste at the end.Extra-Firm Extra-firm tofu is ideal when cut into cubes, slices, or strips. It may feel firm, but it’s still saturated in the liquid from the package. If you want crispier tofu, you need to fit in more prep time to press out the excess liquid. First, remove the tofu from the package and drain the excess water, wrap it in a clean kitchen towel, and set it on a plate. Put something heavy (like a pan) on top of the wrapped tofu. Wait a couple of minutes, then remove the tofu from the towel and pat it dry with another towel. Optionally, marinate tofu in your favorite mixture for at least 30 minutes in a covered container in the refrigerator. When you’re ready to cook it, Nayosa, a popular brand of tofu, recommends the following: Sauté sliced tofu in oil until golden brown and crispy; cook on a grill for 5 to 6 minutes each side; or bake in an oven at 400 degrees F for 30 minutes. (9)Prebaked The hard work is already done for you with this tofu option. Prebaked tofu or already prepared tofu can be easily added into many recipes in lieu of meat protein.Tofu Noodles If you haven’t tried tofu noodles, now’s the time. These are often made with a blend of tofu and konjac (or konnyaku; an Asian yam), and are super low in calories (around 10 calories per serving). (11) To prep, drain and rinse noodles under hot water, boil for two to three minutes, and pat dry. Fry in a dry pan until steaming, about five minutes. Cut to desired eating size. (12)
Tofu ScrambleTofu With Thai Curry SauceCoconut Curry Tofu
According to the American Institute for Cancer Research (AICR), soy — including tofu — is one of the top cancer-preventing foods. (4) “Because soy contains estrogen-like compounds, there was fear that soy may raise the risk of hormone-related cancers. Evidence shows this is not true,” the AICR’s website says. If you’re a breast cancer survivor, there’s no reason to avoid soy in your diet, and there’s even some evidence that it may decrease the risk of recurrence, though not enough to recommend purposeful soy consumption as means to lower that risk. (13) Another concern: In 2020, 94 percent of soybeans are grown as a GMO (genetically modified) crop. (14) Many brands and organic brands of tofu include the Non-GMO Project verified seal on their package. While GMOs have been found to be safe, the presence of GMOs in the U.S. food system is hotly debated today and many people choose to avoid these for various reasons. It’s up to you if avoiding GMOs is important. If it’s a priority in your diet, look for this verification on the package or choose organic tofu, as GMOs are prohibited in organic products. (15,16)
