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Is Tofu Vegan? Status & Benefits You Should Know In 2024
Updated on
- Written by Teresa Mboci, Pediatric Nurse, Nutritionist
Medically reviewed by
Melissa Mitri, MS, RD
If you’re following a vegan diet, you must research to know what foods are truly vegan-friendly. There are so many more vegan options nowadays, but you may wonder if they are genuinely vegan, such as tofu.
There is a lot of debate about whether this soy-based food is suitable for a vegan diet.
So, is tofu vegan? Keep reading to learn more about tofu, its nutritional benefits, and how to incorporate this protein-rich food into a vegan lifestyle.
Is Tofu A Vegan Food?
Yes, tofu is vegan. People trying to give up meat altogether or just looking for a meat alternative will find that tofu is a fantastic option. In fact, for many vegans, tofu and other soy-based products may be their sole source of protein.
Tofu is made by curdling soy milk and pressing the curds into solid blocks. Since no animal products are used in this method, tofu is a suitable alternative for vegans.
Do Vegans Eat Tofu?
Many vegans consider tofu an essential food due to its versatility, vast nutritional profile, and ease of availability. Tofu is frequently used in vegan and vegetarian cooking as a substitute for other foods, typically from animals. It is becoming a more popular option because it can mimic the taste and consistency of other types of meat and tends to absorb the flavors and spices it is cooked in.
What Is Tofu?
Tofu is a traditional food that is mostly manufactured from soybeans, which were thought to be domesticated in China around 2,000 years ago. Today, it is gaining widespread popularity as a protein source for vegetarian, vegan, and low-calorie healthy diets.
Tofu is created by soaking, boiling, and grinding soybeans[1] before adding them to a coagulant-thickened liquid. The degree of coagulation dictates the tofu’s hardness. Soft tofu, silken, firm, and extra firm tofu textures are all available.
Due to its neutral flavor, tofu easily absorbs the flavors of other ingredients it is paired with. It is now a mainstay in many cuisines, particularly those of Asian, vegetarian, and vegan cultures.
It can be stir-fried, roasted, grilled, and blended in place of eggs and dairy milk or products.
Tofu Nutrition Benefits
Because of the diversity of nutrients, it contains, tofu is an excellent addition to a vegan diet. Tofu’s nutritional benefits include:
Contains Few Calories
Tofu’s low-calorie count makes it a good choice for individuals wanting to lose weight. A 100-gram serving of tofu contains roughly 94 calories,[2] depending on its firmness.
Contains Beneficial Fats
Tofu has a balanced fatty acid profile, with both omega-3 and omega-6 fatty acids present. These fats are beneficial to the heart and also aid in minimizing inflammation.
A Nutrient-Dense Food
Tofu contains various vitamins and minerals that are important for good health. Calcium, iron, magnesium, phosphorus, and zinc are all present in significant amounts.
Contains Beneficial Antioxidants
Antioxidants are chemicals that minimize the negative effects of oxidative stress and cell damage. Tofu contains a type of antioxidant called isoflavones, which are associated with potential health benefits.
Consuming isoflavones may help to avoid some cancers,[3] cardiovascular illnesses, and degenerative conditions like Alzheimer’s.
It Is An Excellent Plant-Based Protein Source
Tofu is considered a complete protein source,[4] providing all the essential amino acids (protein-building blocks) the body requires. This is especially beneficial for vegans, who may struggle to get enough protein.
Protein is necessary for muscle growth, repair, and overall bodily function.
Health Benefits Of Tofu
Promotes Heart Health
Tofu is considered a heart-healthy[3] food due to its low cholesterol and saturated fat content. Saturated fat and cholesterol are linked to an increased risk of cardiovascular disease. Saturated fat is also linked to a higher risk of stroke and high blood pressure.
A tofu-rich diet low in meat and full-fat dairy products is good for your heart health and can help you eat fewer potentially harmful foods.
Improves Mental Health
It has been demonstrated that older citizens who consume soy foods like tofu daily have better mental health[3] and a lower risk of developing depression.
However, if you’re taking antidepressants, consult with a healthcare provider before increasing your soy consumption since soy has been known to increase the action of some antidepressants.
Aids In The Maintenance Of Healthy Bones
Fortified tofu is rich in calcium necessary to develop strong and healthy bones. Calcium consumption is critical to lower the risk of developing osteoporosis and fractures, both of which are prevented if enough bone density is maintained.
Tofu is a great plant-based choice if you want to reduce or eliminate the number of dairy products you consume but still satisfy your daily calcium requirements. Remember that fortified tofu is a lot higher in calcium than plain tofu since plain tofu only has 100-200 mg of calcium per serving, whereas fortified tofu may have as much as 861 mg/serving.
Controls Hormonal Levels
Tofu contains isoflavones, which are a form of phytoestrogen. Phytoestrogens are plant-derived compounds with estrogen-like properties. Because their chemical structure is remarkably similar to that of estrogen, these isoflavones can mimic estrogen in the body and provide similar benefits.
A number of studies have shown that isoflavones[5] may support healthy hormone levels, which may result in a lower incidence of hormone-related illnesses such as breast and prostate cancer.
Additional research is needed to fully understand the role of isoflavones in maintaining hormonal balance.
Reduces The Likelihood Of Developing Certain Cancers
Regularly consuming tofu and other isoflavone-rich soy foods may lessen the chance of getting breast cancer[3] in both premenopausal and postmenopausal women. This may be especially beneficial in women with a higher genetic risk for breast cancer.
Aids In The Maintenance Of Healthy Blood Cholesterol Levels
Eating tofu and other foods high in isoflavones, such as soy products, has reduced cholesterol. According to the findings of several studies,[6] this has a positive effect on both total and LDL cholesterol levels.
Aids In Weight Loss
Tofu can also support weight loss since it is nutritious and filling. It can make you feel full[7] while consuming fewer calories due to its high protein content.
Since more energy is needed to break down protein than carbohydrates or lipids, protein eating more protein from tofu can help you burn more calories through digestion. This supports a faster metabolism, which can help you lose weight and keep it off in the long run.
The Bottom Line
In conclusion, tofu is a vegan food with several nutritional and health benefits. It’s made from soybeans and doesn’t contain any animal products. Tofu is a good plant-based protein, minerals, and healthy fats source.
It is a popular choice among vegans due to its versatility in cooking and capacity to absorb flavors. Whether you are a vegan or simply trying to diversify your diet, tofu can complement a healthy and balanced eating plan.
Frequently Asked Questions
No, tofu is neither a fruit nor a vegetable. It is a soy product derived from curdled soy milk.
Due to its plant-based composition, it is a popular and extensively consumed food among vegans.
Yes, tofu is ideal for a vegan diet because it is made from soybeans and does not contain any substances originating from animals.
When looking to supplement your diet, vegan meal replacements such as green powders can be helpful, but picking ones with a well-rounded set of nutrients is vital.
Tofu is an excellent source of plant-based protein and minerals, and it can be used in various vegan dishes.
No, tofu is not a plant. It’s made from soybeans, which are legumes.
Tofu-based recipes are available from many reputable vegan meal delivery services.
Soybeans, the main ingredient in tofu, can trigger allergic responses in certain people. If you have any allergies or sensitivities, check with your registered dietitian before you try it.
+ 7 sources
Health Canal avoids using tertiary references. We have strict sourcing guidelines and rely on peer-reviewed studies, academic researches from medical associations and institutions. To ensure the accuracy of articles in Health Canal, you can read more about the editorial process here
- Guan, X., Zhong, X., Lu, Y., Du, X., Jia, R., Li, H. and Zhang, M. (2021). Changes of Soybean Protein during Tofu Processing. Foods, [online] 10(7), pp.1594–1594. doi:https://doi.org/10.3390/foods10071594.
- Usda.gov. (2023). FoodData Central. [online] Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/411177/nutrients.
- Messina, M., Duncan, A., Messina, V., Lynch, H., Kiel, J. and Erdman, J.W. (2022). The health effects of soy: A reference guide for health professionals. Frontiers in Nutrition, [online] 9. doi:https://doi.org/10.3389/fnut.2022.970364.
- Rizzo, G. and Baroni, L. (2018). Soy, Soy Foods and Their Role in Vegetarian Diets. Nutrients, [online] 10(1), pp.43–43. doi:https://doi.org/10.3390/nu10010043.
- Ludmila Křížová, Kateřina Dadáková, Jitka Kašparovská and Tomáš Kašparovský (2019). Isoflavones. Molecules, [online] 24(6), pp.1076–1076. doi:https://doi.org/10.3390/molecules24061076.
- Saioa Gómez‐Zorita, Maitane González-Arceo, Fernández‐Quintela, A., Itziar Eseberri, Trepiana, J. and Portillo, P. (2020). Scientific Evidence Supporting the Beneficial Effects of Isoflavones on Human Health. Nutrients, [online] 12(12), pp.3853–3853. doi:https://doi.org/10.3390/nu12123853.
- Pesta, D. and Samuel, V.T. (2014). A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutrition & Metabolism, [online] 11(1), pp.53–53. doi:https://doi.org/10.1186/1743-7075-11-53.
Written by:
Teresa Mboci, Pediatric Nurse, Nutritionist
Medically reviewed by:
Medically reviewed by:
