Does Tofu Protect Against Cancers and Heart Disease? (2025)

Tofu is a soybean-based protein that turns liquid when soaked, cooked, and crushed. With the help of a coagulant,the liquid thickens to become tofu, a dairy-, gluten-, and cholesterol-free food popular with vegans and those with specialized diets.

Often used as a meat substitute, tofu is high in protein but low in fat, sodium, and carbohydrates.Tofu is extremely versatile, and while it doesn't have a ton of flavor on its own, it takes on flavors of whatever you cook it with.

Firm Tofu

You can find tofu in firm, extra firm, medium, and soft textures. Tofu that is more firm has a higher calorie content and provides more nutrients because it contains less water. Softer tofu has higher water content and fewer calories, carbs, protein, and fat.

Firm Tofu Nutrition Facts

The following tofu nutrition information for a half-cup (126g) of raw, firm tofu prepared with calcium sulfate is provided by the USDA.

Carbs

Tofu is a low-carbohydrate food. A half-cup serving contains just 3.5g of carbs, most of which come from fiber. There are 2.9g of fiber in a half-cup serving.

Fats

Although one serving of firm tofu contains around 11g of fat, most of the fat isheart-healthy. Tofu provides 2.4g of monounsaturated fat and 6.2g of polyunsaturated fats. About 1.6g of fat in a serving of firm tofu is saturated fat.

Protein

Firm tofu is an excellent source of protein, with nearly 22g per serving. Since tofu is a complete protein (which means it contains 9 of the essential amino acids required by the diet), it can be used as a meat substitute. Many people who don't eat meat use tofu as themain protein in a meal. Firm tofu is now considered one of the best plant-based meat alternatives.

Vitamins and Minerals

Firm tofu prepared with calcium sulfate is an excellent source of calcium, providing 861mg or 66% of the daily value (DV). Firm tofu is also an excellent source of manganese (providing 1.5mg or 65% DV) and selenium (providing 21.9mcg or almost 40% DV). It is also an excellent source of copper.

Firm tofu is a good source of iron, phosphorus, zinc, and magnesium.

Tofu Calories

The calories in tofu vary by type, but a half-cup of firm tofu will provide about 181 calories. That's about 144 calories per 100g. A 100g serving of silken tofu contains about 55 calories.

Tofu Health Benefits

Soy foodslike tofu containisoflavones, a phytoestrogen similar to the hormone estrogen, and may providecertain health benefits.

Relief from Menopause Symptoms

Some research suggests that soy foods like tofu may help to relieve hot flashes commonly experienced during menopause. One study also suggests that soy isoflavones may be helpful during the entire perimenopausal period for improving the physical and psychological symptoms that women often experience.

May Help Prevent Certain Cancers

Although studies are still in their early stages and not yet conclusive, there is some evidence that isoflavones may help prevent certain cancers, including breast and prostate cancer. Researchers began investigating the relationship because breast and prostate cancer rates are much higher in the United States and European countries, where soy intake is low compared with Asian countries, where soy intake is high.

A 2020 study in China showed that moderate soy intake was not associated with breast cancer risk among Chinese women but that higher soy intake may provide some preventative benefits.

A 2018 research review found a significant relationship between increased soy intake and a reduced risk of prostate cancer. However, researchers continue to say that more studies are needed to fully understand the relationship between soy foods and cancer risk.

May Reduce Risk of Heart Disease

There is some evidence that consuming soy foods may potentially reduce your risk of heart disease. For instance, a 2020 study published in the journal Circulation found that a diet rich in soy products, such as tofu, may lower the risk of heart disease in both men and women.

According to the 20-year study, men and women who ate tofu at least once a week had a lower risk than those who consumed soy less than once a month. However, not all soy products were helpful. Soy milk, for instance, did not affect overall risk. Researchers concluded that soy foods, like tofu, could be included in an overall healthy diet to help prevent heart disease.

May Promote Osteoporosis Prevention

Soy foods may help with osteoporosis prevention, according to some research. For instance, one research review published in the Journal of Medicinal Food evaluated how soy isoflavones may provide potential bone-specific effects. High in isoflavones, tofu is used in some of the best food supplements for bone health.

Those researchers found evidence from epidemiologic studies that soy intake may help reduce menopause-induced bone loss by decreasing bone resorption and stimulating bone formation. But they concluded that the relationship is still unclear, and more evidence is needed.

Soy Allergies

Soy, the main ingredient in tofu, is one of the top food allergens in children and adults. Soy allergy starts in childhood, and most are outgrown in adulthood. People allergic to wheat, beans (legumes), milk, or other foods can also have an allergic reaction to soy.

Symptoms of soy allergy range from mild, including hives or itching in and around the mouth, to severe reactions including anaphylaxis, which can be life-threatening.

Adverse Effects

The National Institutes of Health suggests that soy is safe for most people when used as a food or taken for a short time as a dietary supplement. They recommend thatwomen at risk for breast cancer or other hormone-sensitive conditions discuss soy-containing nutritional supplements with their healthcareproviders before consuming them.

In the past, there has been concern that certain depression medications (MAOIs) may interact with fermented soy products due to their potentially high level of the amino acid tyramine. People taking MAOIs were told to limit the amount of tyramine in their diet. But newer evidence suggests that those concerns may have been overstated. However, researchers still recommend contacting your healthcare provider for personalized advice.

People taking the blood thinner warfarin should also consult their healthcare provider about consuming soy products because it may affect the efficacy of the medication.

Tofu Varieties

Tofu comes in four varieties based on the water content: the firm has less water and more calories and nutrients per serving.

• Extra-firm tofu or dry tofuis extremely firm. It can befried, grilled, or used as a meat substitute in a stir-fry. Extra-firm tofu can also be marinated for extra flavor.
• Firm tofucomes packaged in water. It can be barbecued, mashed, or crumbled and added to salads. Firm tofu can also be scrambled.
• Soft tofuis used in blended foods like salad dressings, dips, and soups.
• Silken tofuis an undrained, unpressed Japanese-style tofu. It has the highest water content of all tofu types. It isalsoused in blended foods, like smoothies and pudding.

Storage and Food Safety

You'll find most kinds of tofu in the refrigerator section of the supermarket. Many times it is kept near cheeses. Silken tofu, however, is usually found in the aisles near other vegetarian foods.

Tofu can be stored in the refrigerator at home although some silken varieties can be kept in the pantry until opening. Once opened, however, you should refrigerate the product and use it within 2 to 3 days.

Unopened, you shoulduse the product by the "best by" date on the package. Tofu will have a foul odor when spoiled.

You can freeze tofu, and some people freeze it for a thicker, meat-like texture. Manufacturers suggest that you avoid eating tofu that has been frozen for more than 60 days. Tofu is often used as a protein in many popular frozen meals.

How to Prepare Tofu

Before preparing tofu, open the package and drain the product. You can also press it between paper towels to remove excess moisture. Remember that tofu takes on the flavor of the foods it is cooked with, making it easy to add to your favorite recipes.