Tofu Made Easy: A Simple Guide to a Nutritious and Versatile, Plant-Based Protein

Tofu is a versatile plant-based protein made from soybeans that has been a dietary staple in many Asian cultures for centuries. It continues to gain popularity across the U.S. for its health benefits and culinary flexibility. Whether you're looking to reduce your meat intake, explore new ingredients, or follow a vegetarian or vegan lifestyle, tofu is a nutritious and affordable choice found in most grocery stores. This fact sheet will guide you through the basics of what you need to know about tofu—what it is, how it is made, where to find it, and how to use it at home.

What is Tofu?

Tofu (pronounced "toe-foo"), also known as soybean curd, is a white, custard-like food. It was first used in China around 200 B.C. and legend has it that the first batch of tofu was created by accident. Tofu is a staple of the Asian diet and has gained popularity in America, especially with vegetarians who substitute it for meat in recipes.¹

How is Tofu Made?

Soybeans are soaked in water until soft and then drained.² Next, they are pureed, mixed with water, steam cooked, and strained to remove pulp. Soymilk results and a curdling agent, such as vinegar, lemon juice, calcium sulfate, or magnesium chloride, is added which causes the soy curds to float to the top. The curds are gently scooped off and ladled into a container lined with cheese cloth. A small weight is placed on the lid of the container and allowed to sit for several hours. The result is a block of tofu.

How is Tofu Used?

Tofu, in much of Asia, is like the potato in the US. Just as the potato can be eaten whole, mashed, cut into cubes, mixed with other ingredients, and prepared in a number of ways, tofu can be served in the same way.¹ Tofu is bland and almost tasteless, but it acts like a sponge and soaks up flavors. There are two categories of tofu:

• Firm tofu is dense and solid. It holds up well in stir fry dishes, soups, or on the grill and also can be scrambled, pickled, smoked, baked, or barbecued. Its sturdy texture makes it ideal for dishes where you want the tofu to maintain its shape. Extra firm tofu is even denser than firm tofu, with the least amount of moisture. This variety is perfect when you need tofu to hold its shape during high-heat cooking, like grilling, pan-frying, or roasting. It's also easier to cut into cubes or strips without crumbling, making it a popular choice for protein-packed entrées and meal prepping.
• Silken (or soft) tofu is made using a special heating process that gives it a smooth, creamy, and custard-like texture. It's great for blending into dressings, sauces, or dairy-free desserts like ice cream or cheesecake. Silken tofu is best enjoyed raw, in soups (like miso soup), or in pureed or blended dishes. In many grocery stores, you'll find it labeled as Soft Tofu.

Where and How is Tofu Purchased?

Tofu is usually found in the produce section of the grocery store. However, in some stores, it can be found in the dairy or deli section. It is also available in many health food stores. Tofu can be purchased in several forms:

• Solid in water-filled tubs or vacuum packs
• Fresh in bulk from water-filled tubs
• Sealed brick-shaped packages
• Powder

How Should Tofu Be Stored?

Tofu should be kept refrigerated and used before the expiration date on the package.³ After opening a packaged tub or purchasing fresh tofu, the tofu should be rinsed with fresh water and pat dry before using. Leftover tofu should be immersed in water and stored in a covered container. The water should be changed daily, and the tofu should be used within one week. Tofu also can be drained, wrapped in foil or plastic, and frozen. Frozen tofu can be stored for up to five months. Thawed tofu has a caramel color with a chewy and meaty texture that readily soaks up marinade sauces and is great for the grill. While most tofu has a short shelf life, silken tofu that is sold in foil packages is ultra-pasteurized and has a very long shelf life.

What is Tofu's Nutritional Value?

Tofu is a nutritious, plant-based protein made from soybeans. It's considered a complete protein, meaning it contains all nine essential amino acids that our bodies need to build and repair tissues. Tofu is also a good source of B-vitamins, iron, and—when made with calcium salts—an excellent source of calcium. It's low in saturated fat, contains no cholesterol, and has very little sodium. As a general rule, softer tofu varieties have less fat than firmer types. Be sure to check the Nutrition Facts Label to compare products.

Adding tofu to your meals can be a great way to diversify your protein intake while supporting overall health and well-being. To provide additional guidance, this section includes information from MyPlate.gov, a helpful resource for understanding daily food group needs.⁴

1. The amount of protein foods you need depends on your age, sex, height, weight, and physical activity level.
2. Many people get enough protein, but could benefit from more variety, such as incorporating plant-based options like tofu.
3. According to MyPlate, ¼ cup of tofu (about 2 ounces) counts as 1 ounce-equivalent in the Protein Foods Group.
4. To find your personalized protein needs, visit the MyPlate Plan tool.⁵

What are the Health Benefits of Soybeans?

Soybeans—like those used to make tofu—contain natural plant compounds called phytoestrogens. These compounds are believed to play a role in improving health in several ways.² Research suggests that regularly eating soy-based foods may help:

• Lowering the risk of heart disease by reducing the blood levels of the "bad" LDL cholesterol while maintaining levels of "good" HDL cholesterol.
• Reducing the risk of osteoporosis, a disease associated with reduced bone density and increased bone fractures.
• Lowering rates of breast cancer and prostate cancer.
• Reducing menopausal symptoms including mood swings, hot flashes, and thinning vaginal tissue.

Tips for Introducing Tofu to Your Family

If you're new to tofu or looking for easy ways to include it in your meals, these ideas can help make the transition smoother—especially for picky eaters or tofu first-timers. Try incorporating tofu into familiar dishes or using it as a healthier alternative in your favorite recipes:

1. Substitute pureed silken tofu for sour cream, cream cheese, ricotta cheese or mayonnaise in recipes.
2. Add chunks of firm tofu to soups and stews.
3. Crumble tofu and add it to chili sauce or meatloaf.
4. Blend tofu with melted chocolate chips and sweetener to make a chocolate cream pie.
5. Create tofu burgers with mashed tofu, breadcrumbs, chopped onions, and seasonings.
6. Blend dried onion soup mix into silken tofu for a cholesterol-free onion dip.
7. Puree tofu with fruits and vegetables to make a good first protein food for infants.

Key Points to Remember about Tofu

Here are some key takeaways to keep in mind:

1. Let Flavor Be Your Guide: Tofu is naturally bland, but that's part of its charm—it soaks up the flavors of marinades, spices, and sauces, making it adaptable to a wide range of dishes.
2. Store It Properly: It should be used before the expiration date on the package. After opening, keep tofu fresh by storing it in a container of water in the fridge. Change the water daily and use it within a week for the best quality.
3. Choose Lean Plant-Based Protein: Tofu is a great source of complete plant-based protein, with less saturated fat and no cholesterol compared to meat, poultry, or fish.
4. Eat for Long-Term Health: Incorporating tofu and other soy foods may offer health benefits such as improved heart health, bone strength, and reduced risk of certain cancers and menopausal symptoms.
5. Get Creative in the Kitchen: Tofu isn't just for stir-fries—try it in smoothies, dips, desserts, or even on the grill. Its versatility makes it a great addition to any meal plan.

Tofu is a nutrient-dense, adaptable food that fits into a variety of meals and lifestyles. Its ability to absorb flavors, combined with its health benefits and ease of preparation, makes it a smart choice for anyone looking to enjoy more plant-based proteins. Whether grilled, blended, crumbled, or stir-fried, tofu can be a delicious and satisfying addition to your diet. To help you get started, the following section includes a few simple and tasty tofu-based recipes that you can try at home.

Recipes

References

1. da Silva CM, de Majo C. The Age of the Soybean: An Environmental History of Soy During the Great Acceleration. 1st ed. The White Horse Press. 2022.
2. Qin P, Wang T, Luo Y. A review on plant-based proteins from soybean: Health benefits and soy product development. Journal of agriculture and food research. 2022;7:100265. Doi: 10.1016/j.jafr.2021.100265
3. U.S. Department of Agriculture. How Temperatures Affect Food.
4. U.S. Department of Agriculture. Vegetarian Choices in the Protein Foods Group.
5. U.S. Department of Agriculture. MyPlate.

June 2025