A Bite-Size Read for Your Health and Waistline
Tofu is one of those foods that sparks a lot of opinions. Whether or not you have watched “You Are What You Eat” on Netflix, many people are reducing or removing animal protein from their plates and turning toward plant-based protein sources like tofu. At the same time, I hear concerns that tofu should be avoided because it comes from soy, one of the most common genetically modified ingredients in our food system. Another issue people have is that soy has a relationship with estrogen due to its high levels of glyphosate. All of that can leave people feeling confused about where tofu fits into women’s wellness. Let’s talk it through.
To start, it helps to know what tofu actually is. Tofu is made by condensing soy milk and pressing it into blocks. Those blocks are sold in different textures, from soft to extra firm. To achieve that firmness, manufacturers use a coagulant, often nigari, which is rich in minerals. Nigari is what remains after salt is removed from seawater. Some brands use calcium or other coagulants instead of or alongside nigari, which is why reading the ingredient list matters since the coagulant affects the nutritional profile.
When it comes to nutrition, I looked at firm tofu for this breakdown. A 3.5-ounce serving made with calcium contains about 144 calories, 9 grams of fat, 17 grams of protein, and 3 grams of carbohydrates, with 2 grams coming from fiber. It also provides notable amounts of calcium, manganese, and copper, plus selenium and smaller amounts of vitamin A, phosphorus, iron, magnesium, and zinc. As a plant-based protein, tofu stands out because it contains all essential amino acids, which is not common among plant foods, and is one reason it gets so much attention.
The next big question is soy quality. Most soybeans are grown in the United States and thus are genetically modified. A significant portion, around 40%, of those crops are treated with glyphosate. For many people, that raises red flags and highlights why choosing organic tofu and avoiding genetically modified ingredients can feel important. This is also where isoflavones enter the conversation. Isoflavones are naturally occurring compounds in soy that contribute to many of tofu’s benefits. Research suggests soy isoflavones may support bone mineral density and help reduce bone loss. Other studies show potential support for memory, attention, processing speed, and overall brain function. Isoflavones have also been linked to menopause relief, including reductions in hot flashes, fatigue, and mood changes that often show up during this stage of life. Some research even suggests they may lower the risk of depression during pregnancy.
Still, concerns often come up because isoflavones are phytoestrogens, plant compounds that can bind to estrogen receptors in the body. The way phytoestrogens behave varies from person to person. For some, they act similarly to estrogen in a much weaker form. For others, they do not behave that way at all. Interestingly, research has shown tofu consumption may be associated with a lower risk of breast cancer. Some studies suggest women who regularly eat soy foods are less likely to die after a breast cancer diagnosis, and postmenopausal women who consumed soy before and after diagnosis experienced lower recurrence rates. A large review published in 2020 found women who regularly ate tofu were significantly less likely to develop breast cancer compared to those who rarely ate it. The response to soy appears to differ in postmenopausal women, and metabolism plays a major role. It’s also important to separate phytoestrogens found in plants from xenoestrogens, which come from synthetic industrial chemicals and behave very differently in the body.
Another topic that comes up with tofu is anti-nutrients. Anti-nutrients are compounds that can interfere with the absorption of certain minerals, and I’ve talked about this before in my article about chia seeds. Tofu does contain a couple of phytates, which may affect the absorption of calcium, zinc, and iron, and trypsin inhibitors, which interfere with protein-digesting enzymes. These compounds can cause mild digestive discomfort for some people. The bigger picture matters here. Cooking, soaking, sprouting, and fermenting all reduce anti-nutrients, and tofu is already a processed soy food. Fermented soy products like miso, tempeh, tamari, and natto go even further in reducing these compounds. For most people, anti-nutrients from tofu are not a major concern.
If tofu feels like something you want to include, I recommend choosing organic, non-GMO options whenever possible. Soft or medium tofu works well when crumbled into dishes. Silken tofu is ideal for soups, dips, sauces, smoothies, and puddings since it blends smoothly. Firm and extra-firm tofu hold up best for baking, grilling, sautéing, or slicing onto a sandwich, much like animal protein. One of my favorite things about tofu, beyond its role in women’s wellness and its plant-based protein profile, is its versatility. Tofu takes on the flavor of whatever you add to it, whether that is soy sauce, liquid aminos, or a favorite marinade.
So, after looking at tofu from all sides, including menopause relief, isoflavones, and concerns around genetically modified ingredients, where do you land? Is tofu a pick for you, or a pass?