The Health Benefits of Tofu

Tofu is one of the most popular plant-based meat alternatives. It’s incredibly versatile, very nutritious, and really, really tasty, making it a central part of loads of different cuisines. Essentially, it’s a healthy protein that’s been a staple in Asian cuisines for years and has since gained worldwide popularity Read on to explore some of the health benefits of tofu, from supporting your heart to weight loss management and more.

So what actually is tofu? Also known as ‘bean curd’, tofu is a traditional food made from soybeans that has been enjoyed in East Asia for over 2000 years. It’s incredibly versatile; able to take on a variety of textures and flavours, making it a great vehicle for all of your favourite sauces, condiments and ingredients. There’s silken tofu, soft tofu, firm tofu, and extra-firm tofu… basically, you’ve got a lot to choose from. And if you don’t like one of these forms, you’ll always be able to give another version a go.

And it’s healthy, too. It’s packed full of protein, vitamins, and minerals, making it an excellent option for those seeking a plant-based protein option.

Protein is one of the three macronutrients essential to human health (along with carbohydrates and fats). It is made up of amino acids, which are the building blocks of muscles, enzymes, and hormones. Protein plays a crucial role in:

• Muscle repair & growth: After exercise, protein helps repair and build muscle tissue.

• Immune function: Proteins are involved in creating antibodies that help fight infections.

• Satiety & weight management: Protein promotes feelings of fullness, helping to prevent overeating.

And while animal-based protein sources (meat, eggs and dairy) tend to be more popular, plant-based protein options such as tofu and other soy products come with their own health and environmental benefits. Tofu is considered a complete protein, meaning it contains all nine essential amino acids that the body can’t produce by itself. This makes it an excellent source of protein for people following a plant-based diet, as well as those who fancy going for the environmentally friendly option.

In short, tofu has loads of health benefits. So you’d better get cooking it.

Tofu is a heart-friendly food as it has low levels of saturated fat and cholesterol. Saturated fat is commonly linked to elevated levels of LDL (bad) cholesterol, which can increase the risk of heart disease. By replacing high-saturated-fat animal proteins with tofu, you can significantly lower your intake of harmful fats and promote better heart health.

One of tofu’s standout qualities is its ability to deliver high-quality nutrition without loads of calories. A half-cup of tofu typically contains just 80–100 calories, depending on its firmness, while providing around 10 grams of protein. This nutrient density makes tofu a brilliant choice if you’re trying to lose a bit of weight.

Many tofu varieties, particularly those made with calcium sulfate, are excellent sources of calcium. Calcium is essential for maintaining bone density and reducing the risk of osteoporosis. In fact, just one serving of calcium-set tofu can provide up to 20% of your daily calcium needs. Sounds pretty good, doesn’t it?

Tofu contains phytoestrogens called isoflavones, which have a mild estrogen-like effect on the body. These compounds can help regulate hormone levels, especially during life stages like menopause. In fact, they’ve been shown to reduce symptoms such as hot flushes and mood swings and help to mitigate isoflavones.

Skincare lovers rejoice: tofu contains antioxidants that combat free radicals, reducing oxidative stress in the skin. This helps slow down signs of ageing such as wrinkles and fine lines. Tofu’s high protein content provides the amino acids needed for collagen production, a key component of youthful, healthy skin. Good news – regular tofu consumption can promote firmer, more elastic skin.

Tofu’s neutral flavour allows it to absorb loads of different seasonings and sauces, making it adaptable to virtually any cuisine. From savoury stir-fries to sweet desserts, tofu can be used in countless ways. Here are some of our favourites:

• Immunity Tofu & Ginger Noodle Bowl

• Crispy Chilli Tofu

• Mushroom Mapu-ish Tofu

• Gochujang Tofu Rice Bowl

• Charred Cabbage With Whipped Sesame Tofu

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If you want any excuse to gorge yourself on tofu, this is it. It’s one of our favourite plant-based protein sources – stuffed full with protein, low in calories, and really, really tasty, there’s no denying that tofu comes with loads of health benefits. Tuck in.