Tofu may not appear on many favourite-food lists. For one reason or another, its reputation is not always flattering.
Don’t worry: our sports nutritionists explain its calories, protein quality and whether there are reasons to avoid it.
Most importantly…
How can you cook tofu so it tastes good?
How many calories are in 100 grams of tofu?
100 grams of tofu provide:
- Tofu calories: 110 kcal
- Carbohydrate: 0.9 g – 3.6 kcal (3.28%)
- Protein: 11.1 g – 44.3 kcal (40.27%)
- Fat: 6.9 g – 62.1 kcal (56.45%)
How much protein is in tofu?
Tofu supplies 11.1 grams of protein per 100 grams, all plant based.
Is tofu protein good quality?
The animal-to-plant protein balance proposed here is 50:50, with both sources offering benefits.
Animal protein foods can supply iron, omega 3, vitamin B12 and calcium, alongside essential fatty acids, depending on the food.
Plant protein foods can provide nutrients and compounds such as fibre, vitamin C and polyphenols.
Animal proteins generally supply all essential amino acids and have high biological value. Some plant sources have a less balanced amino acid profile.
Tofu stands out: made from soya, it contains all essential amino acids.
Is tofu healthy?
Tofu is useful for people avoiding animal protein, but can also fit an omnivorous diet. Potential benefits include:
- An excellent source of high-biological-value protein.
- A useful calcium content, particularly in calcium-set varieties.
- Some fibre, contributing to a filling meal.
- Isoflavones are also present, plant compounds studied in relation to hormonal activity.
- Great versatility across recipes.
Why do some people say tofu is bad?
Individual circumstances may make a food unsuitable. With kidney stones, assess the overall diet and oxalate intake with a clinician rather than assuming all tofu must be avoided.
In 1998, tofu attracted concern about breast cancer. That simple claim has not held up, and some research has associated soya food intake with lower mortality among breast cancer survivors.
When is the best time to eat tofu?
You may be tired of hearing this answer…
It depends.
Choose a time that fits your life. Scrambled tofu can make a useful breakfast, providing good-quality protein and helping you feel full.
No time to prepare it in the morning?
It works at lunch or dinner too.
Its protein content makes it useful after training to support muscle repair and growth. A large portion immediately before exercise may be less comfortable.
A meal that is slow to digest can cause discomfort around exercise. Digestion requires blood flow, while exercise also increases demand from working muscles.
How much tofu can you eat each day?
A portion of tofu may be around 125–150 grams, similar to a meat portion. The aim is to supply the protein you need throughout the day.
What is tofu?
An important question.
What exactly is it?
Tofu is made from soya beans and water. The curds are pressed to remove excess water after the soya milk is coagulated. Coagulants commonly include magnesium chloride or calcium sulphate, with texture depending on the process.
Tofu, seitan and tempeh: the differences
In vegetarian and vegan cooking, these foods often feature in high-protein recipes. They are all useful plant protein sources, but they are different foods.
Your tolerance and any allergies or intolerances determine which are suitable.
Tofu
As discussed, tofu is made by coagulating a soya-and-water mixture.
Tempeh
Tempeh also comes from soya. Instead of using the same coagulants, cooked beans are fermented with Rhizopus oligosporus for a partial fermentation lasting around 48 hours.
The result has a stronger flavour and aroma than tofu.
Seitan
Seitan is often grouped with tofu and tempeh as a plant-based food, but its raw material is different.
It comes from wheat protein, or gluten. Washing wheat flour removes starch, leaving protein that can be shaped and cooked.
It is a useful plant protein source but is unsuitable for people with coeliac disease or gluten-related intolerance.
How should you cook tofu?
A question many of us have asked.
Why does tofu taste so bland?
Its natural flavour is mild. Rinsing can help remove an unpleasant aftertaste associated with its packing liquid or coagulant.
For tofu you look forward to finding in your lunchbox, follow these steps:
- Rinse it thoroughly after removing the packaging to reduce its characteristic grassy taste.
- Remove excess liquid, including water used for rinsing and some water within the tofu. This helps flavours penetrate. Place it between sheets of kitchen paper and add a weight to press it. Allow at least an hour rather than expecting instant results.
- Then cut the tofu into cubes, strips or another shape and add your favourite seasonings. Its neutral flavour suits many combinations. Try chilli powder, garlic and ginger, which add plenty of flavour with little effect on the macros.
- After marinating for a couple of hours, cook it. Pressing helps it crisp in the oven or frying pan with a little extra virgin olive oil. We also enjoy air-frying for 10–12 minutes at 190ºC. The Cecotec version is one option mentioned by our team.
These ideas might earn tofu a place on more favourite-food lists.
3 healthy tofu recipes
Try three of our favourites, also available in the app for your personalised nutrition plan:
- Quinoa with curried tofu, almonds, broccoli and raisins
- Miso soup with rice noodles, kale, mushrooms, tofu and sesame seeds
- Stir-fried peas, tofu, broccoli, carrot and courgette
To Sum Up…
For more protein from plant sources, tofu is a versatile option offering nutritional benefits across many recipes.
Explore our services at INDYA Sports Nutritionists and take your performance further.
