Tofu, also known as bean curd, is a popular food product that is often associated with vegetarian and vegan diets. Tofu is made from soybeans, which means it contains no animal products and is completely vegan. Let’s take a closer look at what exactly tofu is made of and the process of making it.
What are the Main Ingredients in Tofu?
The main ingredients used to make tofu are:
- Soybeans – This is the key ingredient used to create the curds that eventually become tofu.
- Water – Water is mixed with ground soybeans to create soy milk, which is then curdled to make tofu.
- Coagulants – Coagulants are used to curdle the soy milk and cause the separation of curds and whey. Common coagulants used are nigari salt, calcium sulfate, calcium chloride, and magnesium chloride.
- Flavorings (optional) – Some varieties of tofu contain additional flavorings, spices, vegetables or smoked components to give it a specific taste.
The basic process for making tofu begins with whole soybeans. The beans are soaked in water, then ground and cooked to make soy milk. Next, coagulants are mixed into the soy milk to cause curds (the beginning stage of tofu) to form. The curds are pressed to create a solid block, which becomes the final tofu product. Tofu can then be further processed into different textures, such as silken, soft, firm, or extra firm.
Why is Tofu Considered Vegan?
Tofu is vegan because it contains no animal products or byproducts. Here are the main reasons why it qualifies as a vegan food:
- The key ingredient is soybeans, which are plants.
- No dairy products like milk or eggs are used.
- The coagulants used are not animal-derived.
- No meat, fish, insects or animal byproducts are used.
- It’s made without any animal labor or exploitation.
Some coagulants used in tofu production, such as nigari salt or magnesium chloride, may technically be vegan. However, some brands or product lines use calcium sulfate derived from oyster shells or animal bones to make their tofu. If the product specifies “vegan” or “vegetarian” on the label, however, it will ensure no animal sources are used.
Common Questions About Tofu Ingredients
Is All Tofu Vegan?
The vast majority of tofu is vegan, but not guaranteed. Some smaller producers may use animal-based coagulants or additives. Always check the label or contact the manufacturer if it does not state “vegan” or “vegetarian.” Most major brands of tofu sold in grocery stores are vegan.
Does Tofu Contain Estrogen?
Tofu does not naturally contain estrogen. It contains phytoestrogens, which are plant compounds that can exhibit weak estrogen-like activity in the body. Soy is the main dietary source of phytoestrogens. There has been a lot of debate on whether phytoestrogens boost or inhibit estrogen in humans, but the evidence is still unclear.
What About GMOs and Soy?
Many of the soybeans used for tofu production are genetically modified. If you want to avoid GMOs, look for tofu made from organic, non-GMO soybeans. Organic tofu will be GMO-free, but tofu labeled as non-GMO or GMO-free is not necessarily organic.
Does All Tofu Contain Gluten?
Tofu made directly from whole soybeans contains no gluten. However, some processed tofu products may contain additional ingredients like wheat, barley or rye that contain gluten. Check the labels carefully if you need to avoid gluten.
What is Nigari Used in Tofu?
Nigari, also called nigari salt or magnesium chloride, is one of the traditional coagulants used to make tofu. It consists primarily of magnesium chloride derived from seawater. Nigari allows tofu to set without affecting its taste. Other coagulants are also sometimes used, but nigari is common in Asian-style tofu production.
Nutrition Content of Tofu
Here is an overview of the nutrition composition of a 3.5 ounce (100 gram) serving of raw firm tofu:
| Nutrient | Value |
|---|---|
| Calories | 76 |
| Fat | 4.3 g |
| Carbohydrates | 2.7 g |
| Fiber | 0.5 g |
| Protein | 8.1 g |
| Calcium | 131 mg |
| Iron | 2 mg |
Some key nutrition highlights of tofu include:
- High in protein – Tofu provides all 9 essential amino acids making it an excellent plant-based protein source.
- Rich in calcium – Tofu often contains high levels of calcium, especially when coagulated with calcium sulfate.
- Good source of iron – Tofu contains more iron than many other plant foods.
- Low in saturated fat and sodium.
- Provides B vitamins.
Tofu made with calcium sulfate contains higher levels of calcium than nigari tofu. Firm and extra firm varieties tend to be higher in protein and certain minerals compared to silken tofu.
Types of Tofu
There are many varieties of tofu available. Here are some of the major types:
Silken Tofu
- Smooth, creamy texture
- Comes in soft, firm and extra firm varieties
- Good for smoothies, desserts, dips
- More delicate than regular block tofu
- Holds together by protein-to-protein bonds rather than curd formation
Regular Tofu
- Sold as a compact white block
- Comes in soft, firm, extra firm
- Dense, chewy texture
- Good for stir fries, marinades, grilling
Pressed Tofu
- Drained and pressed to remove liquid
- Denser and more chewy
- Holds up well to cooking
- Often marinated and baked or fried
Flavored Tofu
- Contains extra flavorings or spices
- Popular versions include smoked, teriyaki, or spicy chili
- Adds variety of flavors without much work
Prepared Tofu
- Pre-marinated or baked tofu
- Sold ready to eat or heat up
- More convenience than plain tofu block
Within these main types are many specialty regional varieties made from different soybean varieties, coagulants and preparation methods.
How to Cook with Tofu
Tofu is known for being versatile and absorbing flavors from sauces, marinades and seasonings. Here are some simple ways to cook with tofu at home:
- Stir Fry – Cut tofu into cubes and stir fry with veggies and sauce.
- Soup – Add silken tofu to miso soup or hot and sour soup.
- Smoothies – Blend silken tofu into fruit smoothies.
- Scramble – Make a scramble by crumbling tofu seasoned with turmeric and nutritional yeast.
- Baked – Cut tofu into thick slices, marinate and bake until browned.
- Sautéed – Sauté seasoned tofu cubes over medium-high heat.
- Curries – Add pan-fried tofu cubes to coconut, red or green curry.
Always drain and press tofu before cooking to remove excess moisture for the best texture. Extra firm or pressed tofu types are best for cooking methods like baking, grilling, sautéing or stir frying.
Vegan Tofu Dishes
Because it is such a versatile ingredient, tofu can be used to make numerous vegan dishes:
Tofu Scramble
This dish mimics the taste and texture of scrambled eggs.
- Ingredients: Tofu, turmeric, salt, pepper, nutritional yeast
- Method: Crumble drained tofu, season and sauté in oil
- Uses: Breakfast, lunch, dinner
Teriyaki Tofu Stir Fry
A quick and protein-packed stir fry.
- Ingredients: Tofu, broccoli, bell pepper, onions, carrots, teriyaki sauce
- Method: Stir fry tofu and veggies in premade teriyaki sauce
- Uses: Lunch, dinner
Tofu Banh Mi Sandwich
Vegan take on the popular Vietnamese sandwich.
- Ingredients: Baked tofu, cucumbers, pickled carrots, cilantro, baguette
- Method: Layer marinated baked tofu with veggies on baguette
- Uses: Lunch, dinner
General Tso’s Tofu
For a vegan take on a classic Chinese dish.
- Ingredients: Fried tofu, broccoli, bell peppers, green onions, general tso’s sauce
- Method: Toss fried tofu cubes in store bought sauce with veggies
- Uses: Dinner
Where to Buy Tofu
Tofu is easy to find in mainstream grocery stores and markets. Here are some places you can buy it:
- Grocery store chains – Sold in the produce or refrigerator sections
- Health food stores – Large selection of organic, non-GMO and specialty varieties
- Asian markets – Wide range of imported and regional brands and styles
- Online – Can be purchased from grocery delivery services or Amazon
- Specialty markets – Such as vegetarian markets and co-ops
- Farmers markets – Fresh local or artisanal tofu from smaller vendors
For the freshest, best quality tofu, look for products with clean ingredients and expiration dates furthest in the future. Once opened, store tofu immersed in water in the refrigerator and change the water daily to keep it fresh for up to one week.
Is All Tofu Created Equal?
Not all tofu is created equal when it comes to nutrition, ingredients and ethics. Here are some factors to consider when choosing a tofu brand or product:
- Certifications – Look for USDA Organic, Non-GMO Project Verified or Certified Vegan labels.
- Ingredients – Choose brands with short ingredient lists and avoid lots of additives or preservatives.
- Coagulants – Nigari or calcium sulfate are more “pure” than coagulants like magnesium chloride.
- Soybean Source – Opt for U.S.-grown non-GMO soybeans if you want to avoid imports.
- Manufacturing – Research companies and their sustainability practices.
- Texture and Taste – Higher quality brands tend to have better texture and flavor.
While differences between brands can be subtle, choosing high-quality tofu from ethical producers is better for your health and the environment.
Tofu FAQs
Is eating tofu healthy?
Yes, tofu can be part of a healthy diet. It provides benefits like:
- Complete plant-based protein
- Healthy poly and monounsaturated fats
- Essential vitamins and minerals
- Low in sodium and cholesterol-free
However, choose non-GMO and preferably organic varieties whenever possible.
Is tofu high in estrogen?
No, tofu does not contain high levels of estrogen. The phytoestrogens in soy have a weak estrogenic effect and do not dramatically raise estrogen levels in humans.
Is raw tofu safe to eat?
Raw tofu may increase the risk of food poisoning. It is best to cook tofu thoroughly to kill any bacteria before eating. Consuming raw, uncooked tofu is not recommended.
Is tofu gluten free?
Plain tofu made from soybeans is naturally gluten-free. However, flavored varieties with additives could contain gluten. Check labels if avoiding gluten.
Does tofu cause gas?
Like other beans and legumes, the soy in tofu contains oligosaccharides that may cause gas. Rinsing tofu before cooking and gradually increasing portions can help reduce digestive issues.
Conclusion
Tofu is a nutritious, protein-rich food that is completely vegan. It is made from soybeans and water, using coagulants like nigari or calcium sulfate to help it set. Tofu provides a versatile base to many vegan dishes, providing texture and absorbing flavors from sauces and seasonings when cooked. It can easily replace meat in many recipes. Tofu is affordable and accessible for most people, making it a staple for vegetarian and plant-based diets.