With veganism on the rise, more people are searching the world for nutritious and tasty meat-substitutes. Though more and more options are available in the vegan market daily, tofu is considered one of the classics when it comes to a vegetarian diet. But is tofu vegan?
Keep reading this comprehensive guide so you know if tofu is in fact vegan, plus the many benefits to tofu consumption and considerations you might need to make if you’re vegan and wanting to enjoy some delicious tofu goodness.
What is Tofu Made Of?
In a process similar to that of making cheese, tofu is made by curdling soy milk, which comes from soybeans. The milk is coagulated with the use of taric acid or other food acids, and then pressed into bricks. As this process contains no animal byproducts, neither does tofu, meaning tofu itself completely vegan.
Tofu has very little flavor on its own but acts as a great carrier for flavors so it works as a versatile addition to or meat substitution for many great vegan meals.
Is All Tofu Vegan?
Although tofu in general is completely vegan friendly, we always recommend checking the ingredients list on the tofu you have.
Sometimes, the odd brand of tofu may use a different method to create their tofu, some of which include animal byproducts in their process. Though this isn’t common practice, it’s always best to do your own research and stay safe!
Health Benefits of Tofu
Tofu has been a staple food in Asian countries for centuries. Since tofu is made from soybeans, it is extremely rich in protein and iron. In addition to these benefits, tofu contains no cholesterol and very little saturated fat. Tofus can be used as a meat substitute or added into a variety of dishes, such as soups, salads, and even desserts.
Tofu is now used in almost every part of the world and has gained popularity for its taste as well as it's nutritional value. Because tofu offers such a wide array of health benefits and has such a pleasant taste and texture, it can be added to almost any meal and enjoyed by all.
While there are many reasons to go vegan, the health benefits are definitely one of them. Tofu is high in protein and contains all of the essential amino acids your body needs, while also providing fats, carbs, and a wide variety of vitamins and minerals. Tofu itself also offers many health benefits, including:
- Tofu can help reduce the risk of cardiovascular disease, according to this study. Research shows us that the introduction of soy into the diet can significantly improve a number of the determining factors of cardiovascular disease, including cholesterol levels, making this vegan-friendly food great for the heart!
- Tofu can boost kidney function due to the proteins in soy, and could also have benefits for people who are undergoing dialysis or kidney transplantation.
- Some studies have even shown that soy products like tofu can help with symptoms of the menopause, such as hot flushes, because of phytoestrogens that soy contains.
- Research has also indicated that tofu could help protect against breast cancer, with studies reporting that women who ate soy products at least once a week had a significantly lower risk (48–56%) of breast cancer. This is thought to be due to genisten, the predominant isoflavone in soy.
Who Can’t Eat Tofu?
As tofu is made using soy milk, anyone with a soy intolerance or allergy should not consume tofu. As a common allergy, you should ensure that you are not allergic to soy before consuming tofu to avoid potentially dangerous consequences. Always make sure you read food labels carefully and check for allergens.
If you have an allergy or intolerance to soy, here are some vegan, soy-free alternatives to tofu:
- Seitan is a protein-packed meat substitute that contains no soy, but does contain gluten. Seitan closely replicates the texture of meat and works well as vegan foods like burgers or steaks. It can also be included in curries, stir-fries or kebabs.
- Though the key ingredient in Quorn is a microprotein, some products are not yet vegan. Quorn does however offer a range of vegan products that could work well as an addition to your vegan diet if you can’t eat tofu, just make sure to check the packaging first!
- Check out this Soy-Free Tofu Recipe to see if you could create your own vegan, soy and gluten-free tofu and start adding it to a world of tasty recipes.
Great Vegan Tofu Meal Recipes
Tofu is extremely versatile in flavour, so lends itself perfectly to a variety of recipes. Here are some of our favourites:
- This General Tso’s Tofu Recipe cooks in just 30 minutes. It is a spicy-sweet, healthier alternative to the classic Chinese takeout, and is bursting with flavour.
- This Vegan Tofu Bolognese Recipe is a creative twist on the Italian classic. Using cubed or crumbled tofu instead of meat, this tasty vegan recipe offers the same great flavour with all the vegan benefits.
- This Delicious Vegan and Gluten-Free Tofu Curry is ready in 20 minutes with only 10 ingredients! The curry sauce is full of flavour, made with cubes of crispy fried tofu, spinach and a variety of Indian spices.
Find More Tasty Vegan Recipes Over On The Goodness Blog or Buy Delicious Vegan Snacks For a Variety Of Occasions Today at The Goodness Project!
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FAQs
In a process similar to that of making cheese, tofu is made by curdling soy milk, which comes from soybeans. The milk is coagulated with the use of taric acid or other food acids, and then pressed into bricks. As this process contains no animal byproducts, neither does tofu, meaning tofu itself completely vegan.
Is tofu actually vegan? ›
Tofu is vegetarian because it is derived from soy proteins. These proteins are made from pressed soybean curds in a process similar to cheesemaking. This also means that, because only plant-based products are used in its creation, tofu is vegan.
Is tofu 100% vegan? ›
Vegan dieters should always read food labels to be safe, but most tofu products are 100% vegan, with very few exceptions. If you want to reap the biggest health benefits of this tasty superfood, opt for organic and sprouted tofu versions, available at most grocery stores.
Is there a downside to eating tofu? ›
Contains antinutrients
Like most plant foods, tofu contains several antinutrients. These compounds are naturally found in plant foods and lower your body's ability to absorb nutrients from food ( 6 ).
What is tofu made of? ›
Tofu is made from dried soybeans that are soaked in water, crushed, and boiled. The mixture is separated into solid pulp (okara) and soy “milk.” Salt coagulants, such as calcium and magnesium chlorides and sulfates, are added to the soy milk to separate the curds from the whey.
Is tofu good for your gut? ›
General Gut Health
One study found that consuming soy products led to an increase in the healthy bacterias bifidobacteria and lactobacilli in the gut. Both of these bacteria have been found to help decrease risk of chronic diseases.
Why isn't soy vegan? ›
In theory, soy sauce is vegan, as it is only made up of soybeans, wheat, water and wheat which are all, of course, vegan-friendly. However, some manufacturers add ingredients that compromise soy sauce being vegan, using flavour enhancers which are derived from fish or meat.
Is Trader Joe's tofu vegan? ›
Entirely plant-based, gluten free, high in protein while low in fat makes for a great addition to many dishes as the main protein component. Trader Joe's Organic Firm Tofu soaks up the flavor of any dish or sauce it gets tossed into, making for a flavorful and versatile plant-based star of many meals.
Can I eat a block of tofu every day? ›
According to the National Institutes of Health (NIH), consuming soy, which includes tofu, is generally considered safe except for those with allergies to soy.
Is tofu anti-inflammatory? ›
Tofu contains several anti-inflammatory, antioxidant phyto-chemicals making it a great addition to an anti-inflammatory diet. Tofu is also a good source of 'complete' protein – meaning that it has a well-balanced amino acid profile – in addition to fiber, potassium, magnesium, iron, copper and manganese.
When observing the effect of isoflavones/phytoestrogens on testosterone levels in men, extensive studies show that they have no effect on testosterone or estrogen in men. Furthermore, both men in the case studies discussed they derived a majority of their calories from one food – soy.
Is tofu healthier than chicken? ›
Tofu nutrition. This meatless option is a staple for vegetarians, and rightfully so. It boasts more fiber, calcium, iron, magnesium, zinc and folate than chicken and contains fewer calories.
Does cooking tofu destroy protein? ›
In cooking excluding roasted beans, proteins with a mass of 50 kDa or above and around 20 kDa were denatured, and in twice-fried tofu, proteins around 40 kDa were denatured, but the protein concentration excluding boiled soybeans did not decreased.
Which country eats the most tofu? ›
Japan is the largest consumer of Tofu as the hub for the largest number of manufacturers and easy availability. China is the key market with a high density of manufacturers and holds the major share in the global Tofu market.
Why do I crave tofu? ›
For instance, cheese cravings are often viewed as the body's way to compensate for an insufficient calcium intake. However, craving foods like tofu would be more likely to correct a calcium deficiency, since it offers up to twice as much calcium per 1-ounce (28-gram) portion (21).
Is tofu considered a processed food? ›
Processed foods: When ingredients such as oil, sugar or salt are added to foods and they are packaged, the result is processed foods. Examples are simple bread, cheese, tofu, and canned tuna or beans. These foods have been altered, but not in a way that's detrimental to health.
Do vegan bodybuilders eat tofu? ›
Foods high in plant-based proteins such as seitan, tofu, tempeh, and new meat alternatives can be beneficial while building a high-protein diet, and supplemental vegan protein powders can also help meet the needs by providing concentrated sources of protein surrounding workouts and throughout the day [7,17].
Why do vegetarians eat tofu? ›
The high protein is one reason people who follow a vegetarian or vegan meal plan favor bean curd as an alternative to meat. Tofu's an especially good choice for people who eat vegan to ensure they meet their recommended daily protein intake.
Is tofu a mock meat? ›
What is tofu? Tofu is the OG of meat substitutes. There's nothing new about it — it was invented around 2,000 years ago in ancient China.
Does tofu count as raw vegan? ›
Technically, tofu isn't raw. Soybeans are soaked overnight to make them softer, and then they're boiled to make soy milk. The milk is then cooked again so that coagulants can be added. So, when the tofu reaches you, it is basically compressed soybeans that have already been cooked.
