For centuries, tofu has been a staple in East and Southeast Asian cuisine. Over the past 50 years, this soy-based food has also become a cornerstone of vegetarian and vegan diets. Tofu is a versatile ingredient that can be found in everything from stir-fries to smoothies.

Incorporating tofu into your daily diet can offer numerous health benefits. Tofu is an excellent source of protein that helps promote cardiovascular health, bone health, and cognitive function, among other positive effects. Here's what you should know about tofu and how to use this adaptable ingredient to support your health.

What Is Tofu?

Tofu, also known as bean curd, is made by coagulating soy milk and then pressing the resulting curds into solid white blocks in a process similar to cheesemaking. It can have a soft or crispy texture depending on how it's cooked. Additionally, depending on the degree of pressing, tofu comes in various textures, including silken, soft, firm, and extra-firm.

According to an article published in 2019, other types of tofu include:

• Fermented tofu: Salty and savory with a creamy texture, made through a pickling process.
• Smoked tofu: Smoked with beechwood, it can be eaten directly or added to salads.
• Seasoned tofu: Pre-seasoned with flavors like barbecue or teriyaki sauce.

According to a 2019 study published in the Journal of Nutritional Science and Vitaminology, tofu originated in China and quickly became popular in many Asian countries as an inexpensive source of protein rich in essential nutrients.

Tofu Nutrition Facts

According to the U.S. Department of Agriculture (USDA), a quarter block (about 81 grams) of raw, firm tofu contains the following nutrients:

• Calories: 117 kcal
• Fat: 7.06 g
• Cholesterol: 0 mg
• Sodium: 11.30 mg
• Carbohydrates: 2.25 g
• Dietary Fiber: 1.86 g
• Protein: 14 g

"Tofu is an excellent source of protein. In fact, it's a rare vegan complete protein, meaning it contains all nine essential amino acids," notes nutritionist Tanya Freirich. According to the Johns Hopkins Health Library, the soy in tofu provides these essential amino acids.

Tofu also contains a variety of vitamins and nutrients, including calcium, magnesium, phosphorus, B vitamins, and iron. It is also a good source of manganese, copper, and zinc. Furthermore, the Academy of Nutrition and Dietetics mentions that tofu has antioxidant properties. "As a rich source of lean plant-based protein, it is a nutritious choice for most people, especially for those with limitations in the dairy and protein food groups, such as vegans," says nutritionist Summer Yule.