90
Legume · Soy Products
Tofu
90/ 100
Also known as: bean curd, firm tofu, silken tofu
Tofu is a plant-based protein powerhouse made from soybeans, containing all nine essential amino acids and rich in iron, calcium, and polyunsaturated fats for cardiovascular and bone health.
Variants (4)
Nutrition · per ~90 g serving · ≈ ½ cup cooked
🔥 Calories
130/ 2000 kcal day
🥩Protein15.6 g31% DV
🍞Carbs2.5 g<1% DV
🥑Fat7.8 g10% DV
🌿Fiber2.1 g7% DV
≈ 0g net carbs · carbs − fiber
Minerals
- Calcium614.7 mg47% DV
- Selenium15.7 mcg28% DV
- Phosphorus171.0 mg14% DV
- Iron2.4 mg14% DV
- Zinc1.4 mg13% DV
- Magnesium52.2 mg12% DV
BioactivesEstimated
- Isoflavones~72 mg
- Polyphenols~135 mg
Estimated typical amounts — derived from this food's profile, not measured for this item. Real bioactive content varies widely by variety, ripeness, storage and preparation; use as a rough guide only.
Source: USDA · 174290
Score · 90/100
Nutrient Density35.0 / 35
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
Protein Quality12.0 / 15
How much protein it delivers, by absolute grams and per calorie.
Fiber Content10.0 / 10
Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy Fats6.0 / 10
Fat quality — unsaturated vs saturated, and trans-fat free.
Bioactives11.0 / 15
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Glycemic Impact10.0 / 10
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
− 2.0 anti-nutrient penalty
Top Nutrients
- Manganese160% DV
- Copper131% DV
- Selenium99% DV
- Iron54% DV
- Calcium53% DV
Overview
Tofu originated in China over 2,000 years ago and has become a cornerstone of Asian cuisine and Western plant-based diets. Made by coagulating soy milk and pressing the curds into blocks, tofu offers a complete protein profile with 52g per 100g—exceptional for a plant source. Its nutritional composition supports longevity through multiple pathways: high polyunsaturated fat content (17g per 100g) promotes cardiovascular health and reduces inflammation; bioavailable iron (9.73mg) and calcium (364mg) support blood oxygenation and bone density; and folate (92mcg) facilitates DNA repair and methylation cycles critical for aging. Tofu's isoflavones—genistein and daidzein—are phytoestrogens with emerging evidence for bone preservation, particularly relevant for postmenopausal women. The relatively low carbohydrate content (10g) with significant fiber makes tofu compatible with various dietary patterns. Its neutral flavor profile and versatility across cuisines facilitate consistent consumption, critical for realizing sustained health benefits. The minimal processing of traditional tofu (versus highly processed meat alternatives) preserves nutrient bioavailability.
Health Benefits (5)
- Complete plant-based protein synthesis and muscle maintenancestrongTofu contains all nine essential amino acids in sufficient quantities, enabling de novo protein synthesis and muscle fiber preservation essential for maintaining sarcopenia-resistant muscle mass with aging
- Cardiovascular disease risk reductionstrongHigh polyunsaturated fat content, particularly linoleic acid, reduces LDL cholesterol and improves the LDL:HDL ratio; isoflavones support endothelial function and blood pressure regulation
- Bone density preservation and fracture risk reductionmoderateHigh bioavailable calcium (364mg/100g) and magnesium support mineralization; isoflavones (genistein, daidzein) may enhance osteoblast activity and reduce osteoclast-mediated bone resorption
- Iron bioavailability and hemoglobin synthesismoderateTofu provides non-heme iron (9.73mg/100g) with enhanced absorption when paired with vitamin C sources; supports oxygen transport and mitochondrial function critical for cellular energy
- DNA methylation and cellular repair pathwaysmoderateFolate (92mcg/100g) serves as a methyl donor in one-carbon metabolism, supporting epigenetic stability and reducing homocysteine levels associated with cardiovascular and cognitive aging
Food Pairings
- ·Pair with bell peppers or citrus because vitamin C dramatically increases non-heme iron absorption from tofu by reducing ferric to ferrous iron
- ·Pair with leafy greens (spinach, kale) because both provide complementary micronutrients (magnesium, folate) and the fat in tofu enhances fat-soluble vitamin absorption from greens
- ·Pair with turmeric and black pepper because curcumin's bioavailability is enhanced by tofu's fat content, and piperine further increases curcumin absorption for anti-inflammatory synergy
- ·Pair with omega-3 rich seeds (flax, chia) because both provide complementary fatty acid profiles—tofu's linoleic acid with seeds' alpha-linolenic acid—supporting comprehensive lipid metabolism
Practical Tips
- ·Press firm or extra-firm tofu before cooking to remove excess water, which improves texture, allows better browning, and increases nutrient density per serving
- ·Store opened tofu submerged in fresh water in a sealed container and change water daily; use within 3-5 days to prevent bacterial growth and maintain texture
- ·Marinate tofu in acidic liquids (citrus, vinegar) before cooking to enhance iron bioavailability and improve flavor absorption due to increased surface area
- ·Consume tofu with cooked preparations (stir-frying, steaming, baking) rather than exclusively raw to improve protein digestibility and reduce anti-nutritive compounds like phytates
Optimal Timing
🕒
anytime
Best with food
Tofu's complete amino acid profile makes it suitable for any meal; post-workout timing is particularly beneficial for muscle protein synthesis following resistance training, while midday meals provide sustained satiety without disrupting sleep
For fasting protocols, tofu breaks fasts due to protein and fat content; best consumed within 1-2 hours post-strength training when muscle protein synthesis is elevated
Concerns
- · High saturated fat
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodHow tofu stacks up
Compared to other legumes
Per 100 g of the default form. Bars show how much higher or lower tofu is than the average across 26 peer foods in this category. Green means a favorable direction; amber means the opposite.
Calories#11 of 27
144kcalvs262kcal avg
-45% below category average
Protein#16 of 27
17.3gvs18.1g avg
-4% below category average
Fiber#22 of 27
2.3gvs8.1g avg
-72% below category average
Calcium#1 of 22
683mgvs98.8mg avg
+591% above category average
Selenium#3 of 20
17.4mcgvs8.6mcg avg
+103% above category average
Phosphorus#15 of 27
190mgvs274mg avg
-31% below category average
Iron#15 of 27
2.7mgvs4mg avg
-33% below category average
Common questions
What people ask about tofu
What is tofu?
Tofu is classified as a soy products (legume). Tofu is a plant-based protein powerhouse made from soybeans, containing all nine essential amino acids and rich in iron, calcium, and polyunsaturated fats for cardiovascular and bone health.
Is tofu healthy?
Tofu scores 90/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Manganese, Copper, Selenium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is tofu high in protein?
Yes — it's a high-protein food. A 90 g serving provides about 15.6 g of protein (~31% of the 50 g daily value).
Is tofu high in fiber?
Not really. A 90 g serving provides about 2.1 g of fiber (~7% of the 28 g daily value).
What vitamins and minerals are in tofu?
In a 90 g serving, tofu is highest in Calcium (~47% DV), Selenium (~28% DV), Iron (~14% DV), Phosphorus (~14% DV), Zinc (~13% DV).
Is tofu keto-friendly?
Yes — it fits comfortably in most keto plans. A 90 g serving has about 0.4 g of net carbs (2.5 g total minus 2.1 g fiber).
When is the best time to eat tofu?
Best any time of day. Tofu's complete amino acid profile makes it suitable for any meal; post-workout timing is particularly beneficial for muscle protein synthesis following resistance training, while midday meals provide sustained satiety without disrupting sleep
How much tofu should I eat?
A typical serving is around 90 g (~130 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating tofu alongside several other legume sources.
What pairs well with tofu?
Tofu pairs nicely with: Pair with bell peppers or citrus because vitamin C dramatically increases non-heme iron absorption from tofu by reducing ferric to ferrous iron; Pair with leafy greens (spinach, kale) because both provide complementary micronutrients (magnesium, folate) and the fat in tofu enhances fat-soluble vitamin absorption from greens; Pair with turmeric and black pepper because curcumin's bioavailability is enhanced by tofu's fat content, and piperine further increases curcumin absorption for anti-inflammatory synergy; Pair with omega-3 rich seeds (flax, chia) because both provide complementary fatty acid profiles—tofu's linoleic acid with seeds' alpha-linolenic acid—supporting comprehensive lipid metabolism.
Are there any concerns with eating tofu?
High saturated fat.
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Supplements that mirror Tofu's nutrient profile
Encyclopedia entries that supply the same signature nutrients tofu contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Connect the dots
Signature nutrients in Tofu
These are the nutrients tofucontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.