Quick Answer
Yes, children can safely eat tofu in moderation as part of a balanced diet. Tofu is a good source of protein, minerals, and other nutrients for kids. However, parents should be mindful of serving sizes and preparation methods when feeding tofu to children.
What is Tofu?
Tofu, also known as bean curd, is a food made from condensed soy milk. The milk is pressed into solid white blocks in a process similar to cheesemaking. But unlike cheese, tofu does not contain lactose or dairy. Instead, it is made from soybeans.
Some key facts about tofu:
- Originated in ancient China over 2,000 years ago
- Traditionally made by coagulating soy milk and pressing the curds into blocks
- Available in soft, firm, and extra firm varieties
- Sold as fresh tofu or shelf-stable aseptically packaged tofu
- Has a mild, faintly nutty flavor
- Absorbs flavors well when marinated or cooked in sauces
Nutritionally, tofu is high in protein, while being low in fat and calories. A 3-ounce serving provides about 8 grams of protein. Tofu also provides calcium, iron, potassium, magnesium, copper, zinc, vitamin B1, and manganese.
Benefits of Tofu for Children
Here are some of the main benefits associated with eating tofu in childhood:
Excellent source of protein – Tofu is a complete protein containing all nine essential amino acids needed for growth and development. The protein content supports proper muscle growth and maintenance in children.
Source of calcium for bone health – Calcium is vital for building strong bones and preventing conditions like osteoporosis later in life. Tofu can help children meet their higher calcium needs.
Provides iron – Iron carries oxygen in the blood to tissues and organs. Adequate iron intake prevents anemia and supports cognition in children.
Contains other nutrients – In addition to protein, calcium and iron, tofu provides many other important vitamins and minerals for health like zinc, selenium, phosphorus and B vitamins.
Easy to digest – Since tofu is made from plant proteins, it is usually easily tolerated by children. Tofu may be easier to digest than animal proteins like meat for some kids.
Versatile ingredient – Tofu can be incorporated into many dishes liked by children such as smoothies, scrambles, sandwiches, soup and more. It takes on flavors well.
Overall, incorporating some tofu into a child’s balanced diet can provide stellar nutrition for their growing bodies and minds.
Nutrition Profile of Tofu
Here is the nutrition breakdown for a 3-ounce serving of firm tofu (1):
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 70 | 4% |
| Protein | 8g | 16% |
| Total Fat | 4g | 6% |
| Saturated Fat | 1g | 3% |
| Carbohydrates | 2g | 1% |
| Fiber | 0g | 0% |
| Calcium | 253mg | 20% |
| Iron | 2mg | 11% |
| Potassium | 120mg | 3% |
*Percent Daily Values are based on a 2,000 calorie diet.
As you can see, tofu is high in protein, calcium, iron and other minerals. It is low in carbohydrates and fiber. The fat content is moderate.
Concerns About Tofu for Children
While tofu can provide great nutrition for kids, there are some concerns parents may have:
Allergies – Tofu is made from soybeans. Children with soy allergies will need to avoid tofu entirely.
Source of estrogen – Soy contains phytoestrogens. Some parents worry about increased estrogen activity affecting development, but research has not found cause for concern (2).
Thyroid function – Goitrogens in soy may impact thyroid function and hormone levels. However, this is not a concern in iodine replete children (3).
Digestive issues – Some children may experience gas, bloating or discomfort when first eating tofu. Introducing tofu slowly can help.
Choking hazard – Small silken tofu cubes may pose a choking risk for young toddlers. Always supervise young children when eating tofu.
While these concerns may discourage some parents, current evidence indicates eating moderate amounts of soy foods like tofu is safe for children (4). Of course, introducing any new food slowly and watching for reactions is advised.
How Much Tofu Can Children Eat?
There are no official recommendations for how much tofu children should eat specifically. However, the following general guidelines can help parents ensure appropriate serving sizes:
- Toddlers (1-3 years old) – 1-2 ounces of tofu per day is reasonable if tolerated. Introduce slowly at first.
- Preschoolers (3-5 years old) – Up to 4 ounces of tofu 2-3 times per week is likely safe.
- Elementary school age (6-12 years old) – About 4 ounces of tofu 2-3 times per week.
When incorporating tofu, keep total protein and soy food intake in mind. Around 5-20% of total calories from protein is adequate at these ages (5). Over 25 grams of soy protein per day may be excessive (6).
For reference, one 3-ounce serving of firm tofu provides about 8 grams of protein. So a few servings of tofu per week can be included as part of a varied diet.
How to Select and Store Tofu
When buying tofu, look for:
- Sealed, water-filled packaging
- Firm, creamy-white color
- No excess water in package
- Fresh, mild, soybean flavor
- No mold, off smells or colors
For storage:
- Keep refrigerated below 40°F
- Use sealed water-packed tofu within 1 week
- Change water daily to keep fresh
- Use aseptic shelf-stable tofu by expiration date
Properly storing tofu prevents spoilage and maintains freshness. Discard any tofu that is slimy or smells bad.
How to Cook Tofu for Children
Tofu can be prepared in many kid-friendly ways, including:
Scrambled – Scramble crumbled tofu with eggs and vegetables for breakfast.
Baked – Bake bite-size tofu cubes tossed in oil and seasoning.
Grilled – Grill marinated tofu slices for sandwiches or kebabs.
Added to soups – Silken tofu can be stirred into miso soup and hot and sour soup.
Smoothies – Blended silken tofu provides creaminess to fruit smoothies.
Fried – Fry tofu cubes lightly until crispy and top with desired sauce.
Added to noodles – Saute tofu cubes with noodles and stir fry vegetables.
Cooking helps bring out flavors in tofu. Introduce cooked tofu to children first before giving them straight raw tofu.
Recipes with Tofu for Children
Here are some healthy recipes that incorporate tofu for kids:
Tofu Veggie Scramble
- 1 block firm tofu, drained and crumbled
- 2 eggs, beaten
- 1/2 cup chopped veggies like onion, tomato, spinach
- 1/4 tsp turmeric
- Salt and pepper to taste
1. Heat oil in a pan over medium heat. Add crumbled tofu and veggies and cook 3-5 minutes.
2. Push tofu and veggies to the side. Pour eggs into pan and scramble until set.
3. Add turmeric, salt and pepper. Mix everything together and cook 1-2 minutes more.
4. Serve veggie tofu scramble.
Crispy Baked Tofu Fries
- 1 block extra firm tofu
- 1 tbsp oil
- 1/4 cup breadcrumbs
- 1/2 tsp salt
- 1/4 tsp garlic powder
1. Slice tofu lengthwise into fry shapes.
2. Coat tofu fries in oil then breadcrumb mixture.
3. Bake at 400°F for 25 minutes, flipping halfway through.
4. Serve crispy tofu fries with ketchup or preferred sauce.
Fruity Tofu Smoothie
- 1/2 cup silken tofu
- 1 frozen banana
- 1 cup frozen mixed berries
- 1/2 cup orange juice
- 2 tbsp honey
1. Place all ingredients into a blender.
2. Blend until smooth and creamy.
3. Pour into glasses and serve fruity tofu smoothies.
Tofu can be used in both savory and sweet dishes for kids. Get creative with preparation methods to introduce more tofu.
Potential Risks of Eating Too Much Tofu
While small amounts of tofu are safe for most children, eating excessive amounts may pose some health risks including:
Nutritional deficiencies – Replacing too much meat and dairy with tofu could lead to deficiencies in nutrients like iron, zinc, vitamin B12 and calcium.
Intestinal problems – Some children may experience gas, bloating or diarrhea from the oligosaccharides in soy (7).
Food sensitivities – Eating too much tofu may trigger food sensitivities or allergies in predisposed children.
Hormonal effects – Very high soy intake could theoretically impact hormone levels and development, but more research is needed (8).
To prevent potential issues, children should eat tofu in moderation as part of an overall healthy diet. Parents can consult a pediatrician or dietitian about appropriate amounts.
Signs a Child May Be Eating Too Much Tofu
Here are some signs that a child may be consuming too much tofu:
– Gastrointestinal distress like gas, bloating, constipation or diarrhea
– Decreased appetite for other protein foods like meats and dairy
– Development of food allergy or sensitivity symptoms like rash, eczema or wheezing
– Regularly exceeding 25 grams of soy protein intake per day
– Elevated hormone or thyroid lab results
– Failure to gain weight appropriately or growth faltering
If these or other symptoms appear, reduce tofu intake and talk to a pediatrician. A nutrition assessment can help determine if the child’s diet needs adjustment.
Tofu Alternatives
For children who cannot tolerate tofu or need greater variety, some alternatives provide similar nutrition:
Greek yogurt – High in protein, calcium, probiotics.
Cheese – Good source of protein, calcium, vitamin B12. Use part-skim varieties.
Eggs – Contain high-quality protein, iron, vitamin B12.
Edamame – Whole soybeans, prepared without as much processing as tofu.
Tempeh – Fermented soybean cake with high protein content.
Lentils – Legumes that provide plant-based protein, fiber and nutrients.
Chia seeds – Provide omega-3 fatty acids, protein and calcium.
Offering a diverse diet with both plant and animal proteins can help children meet all their nutritional needs for growth.
The Bottom Line
Tofu can be part of a healthy, balanced diet for children in moderation. About 1-4 ounces of tofu 2-3 times per week is likely safe for most kids over one year old. Make sure to introduce tofu gradually and watch for any allergic reactions. Cook and prepare the tofu in kid-friendly ways to increase acceptance. Include a variety of other nutritious foods like dairy, eggs, meats, veggies and fruits in the diet as well. With parents guiding appropriate tofu intake and preparation, children can enjoy the nutrition benefits of moderate soy in their diets.