Tofu

Tofu is a plant-based protein made by coagulating soy milk and pressing the resulting curds into soft white blocks. It originated in China over 2,000 years ago and is now a staple in many cuisines worldwide. Shoppers typically find it in the refrigerated section of grocery stores, sold in varying firmness levels from silken to extra-firm, or in shelf-stable aseptic packages.

Tofu production mirrors traditional cheese-making: dried soybeans are soaked, ground, cooked, and strained to produce soy milk. A coagulant—commonly calcium sulfate, magnesium chloride (nigari), or an acid like glucono delta-lactone—is added to separate curds from whey. The curds are then pressed to achieve the desired texture. Firmness depends on pressing time and pressure; silken tofu is unpressed and has a custard-like consistency.

For consumers, tofu offers a versatile, low-saturated-fat protein source that absorbs marinades and spices well. It provides all nine essential amino acids, making it a complete protein, and is often fortified with calcium when made with calcium sulfate. However, its mild flavor can be off-putting to some, and those with soy allergies must avoid it. Processing methods vary by brand, so checking labels for additives is wise.