Tofu
Definition
What 'Tofu' means
Tofu is made by setting soy milk into curds. It is a plant-based food, not a dairy cheese, even though the curd-making process has similarities. Soybeans are soaked, ground and cooked; the liquid is separated from the pulp, then set with a coagulant. Some curds are pressed into firm blocks, while silken tofu sets into a softer texture. The coagulant and amount of water retained help explain why two tofu products can have different textures and nutrient labels.
Related terms
- Whole Food
- Diet
A whole food is minimally processed, retaining its natural fiber, vitamins, and other nutrients without added substances.
- Diet
A fruitarian diet consists primarily of raw fruits, often including nuts and seeds, with limited or no other foods.
- Diet
The macrobiotic diet emphasizes whole grains, vegetables, and legumes, with minimal processed foods and animal products.
In depth
The longer answer
Tofu is made by setting soy milk into curds. It is a plant-based food, not a dairy cheese, even though the curd-making process has similarities. Soybeans are soaked, ground and cooked; the liquid is separated from the pulp, then set with a coagulant. Some curds are pressed into firm blocks, while silken tofu sets into a softer texture. The coagulant and amount of water retained help explain why two tofu products can have different textures and nutrient labels.
Choose tofu for the job rather than assuming the firmest block is always best. Silken tofu blends smoothly into sauces, soups and desserts. Firm and extra-firm tofu are easier to cube, crumble or brown in a pan. Soft tofu can be added gently to a broth without pressing. An opened pack needs refrigeration; follow the product’s storage and use-by instructions rather than a universal number of days.
Calcium is not guaranteed simply because the product is tofu. Calcium sulfate can contribute calcium during manufacture, whereas a tofu set mainly with magnesium salts can have a different calcium content. Check both the ingredient list and nutrition declaration. Protein also varies with water content and formulation, so compare the same weight or serving size. A specific FoodData Central record is an example of a specific food, not an exact measurement for every brand.
Plain tofu contains soy, a major allergen. Flavoured tofu may also contain wheat in a sauce or other added ingredients. If you need a gluten-free product, assess the entire product rather than just the soybean base. Vegan status and allergy suitability answer different questions: a vegan label does not mean a food is safe for someone with a soy allergy.
To improve browning, drain firm tofu and pat the surface dry; pressing is optional and depends on the recipe. Give pieces room in the pan and let their surface set before turning. For soups, choose the texture you want and add it carefully. Tofu can replace the culinary role of meat in a dish, but it is not nutritionally identical to meat: reliable vitamin B12 still needs a separate fortified food or supplement source.
At a glance
Quick facts
- Base ingredient
- Soy milk curds; contains soy
- Calcium
- Depends on the coagulant and product; check the label
- Texture
- Silken, soft, firm and extra-firm suit different recipes
- Storage
- Follow the pack’s refrigeration and use-by instructions
| Detail | What to know |
|---|---|
| Base ingredient | Soy milk curds; contains soy |
| Calcium | Depends on the coagulant and product; check the label |
| Texture | Silken, soft, firm and extra-firm suit different recipes |
| Storage | Follow the pack’s refrigeration and use-by instructions |
In practice
What this means for you
- For smooth sauces, blend silken tofu rather than pressing it.
- For browning, dry firm tofu and leave space between pieces.
- Look for calcium sulfate and the declared calcium amount when comparing products.
- Check the sauce ingredients on flavoured tofu for wheat or other allergens.
FAQ