Tofu: Health Benefits And Recipe!



Published on: 10-Jan-2023


10 min read


Updated on : 02-Dec-2023




Kajal Tharwani


Tofu: Health Benefits And Recipe!

Tofu: Health Benefits And Recipe!

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Winner winner, tofu dinner! 

A popular plant-based meat and dairy substitute, soya is the world's most cultivated legume and a high-protein source. Tofu is made from soymilk. As a result, tofu is an excellent source of protein for vegans. Tofu, a staple in Asia, is widely consumed as a protein source worldwide. 

People increasingly embrace it as a healthy meat replacement as it is gaining popularity. Tofu's proposed health benefits range from cancer prevention to lowering the risk of heart disease and fighting several medical conditions. 

Table Of Contents 

1. What Is Tofu? 

2. Nutritional Value Of Tofu 

3. Health Benefits Of Tofu 

4. Healthy Tofu Recipe 

5. Dietitian’s Recommendation 

6. The Final Say 

7. FAQs 

What Is Tofu? 

Tofu, also known as bean curd, is a popular soy-based food. It is created by curdling soya milk, pressing it into a solid block, and cooling it, much like how traditional dairy cheese is created by curdling and solidifying milk. It is an excellent source of protein, particularly for vegans and vegetarians.

It is naturally gluten-free and low in calories. As a result, it has no cholesterol, is a rich source of iron and calcium, and even helps in weight loss.

It also contains phytoestrogens and isoflavones. Isoflavones can act as both oestrogen agonists and antagonists. These may help to prevent certain cancers, heart disease, and osteoporosis. Overconsumption, on the other hand, may pose some risks.

Nutritional Value Of Tofu 

Tofu is a high-nutrient-dense food rich in vitamins and minerals. 100 g of tofu contains

  • Calories- 83kcal
  • Fat-  5.3 g
  • Protein 10 g
  • Carbohydrates- 1.2 g
  • Sodium-  4 mg
  • Potassium- 130 mg
  • Calcium- 22%
  • Iron- 11%

Health Benefits Of Tofu 

Tofu because of its high nutritional value, has many health benefits. We have enlisted the best ones here: 

1. Aids Cardiovascular Health 

Soy isoflavones have been found to aid in the reduction of LDL or bad cholesterol levels. However, it does not increase HDL or good cholesterol levels.

Regular soy consumption has been shown in studies by CFTRI to reduce markers for cardiovascular disease risk, such as weight, body mass index (BMI), and total cholesterol.

Tofu is as an alternative to animal protein and can help lower LDL cholesterol levels. Thus reducing the risk of atherosclerosis and high blood pressure.

2. Reduces Breast And Prostate Cancer 

Several clinical and experimental studies have suggested that genistein, the most abundant isoflavone in soy, has antioxidant properties that may inhibit cancer cell growth.

Consuming moderate amounts of whole soy foods, or less than two servings per day, does not appear to affect tumour growth or the risk of developing breast cancer.

Instead, there is mounting evidence that regular soy consumption may reduce the risk of breast cancer recurrence. However, there is insufficient evidence to recommend soy to all breast cancer survivors.

More research is needed to confirm how genistein works and whether it can be used therapeutically, its bioavailability or how well the body can absorb it.

3. Promotes Kidney Health 

Protein, particularly soy protein, may improve renal function and benefit people undergoing dialysis or kidney transplantation. One research by the Journal of Nutrition found that soy positively affected some biomarkers in people with chronic kidney disease.

This could be due to its protein content, but it could also be due to its effect on blood lipid levels.

4. Relieves Menopause Symptoms

Due to the phytoestrogens in soy products, some research suggests that eating them may help relieve menopausal symptoms such as hot flashes.

While symptoms vary between women, hot flashes are far less common in Asian countries where soy consumption is higher.

There have been conflicting findings, but there is evidence that eating soy products high in genistein may help reduce the frequency and severity of hot flashes.

Healthy Tofu Recipe 

Tofu is high in nutrients, and you can easily add it to your diet.

Tofu Bhurji


  • Tofu- 1 cup, scrambled 
  • Onion- 1, chopped 
  • Tomato- 1, chopped 
  • Green chilli- 2, chopped 
  • Garlic pods- 4-5, crushed 
  • Red chilli powder- ½ tsp 
  • Turmeric powder- ½ tsp 
  • Garam masala- ½ tsp 
  • Coriander leaves to garnish
  • Cumin seeds- 1 tsp 
  • Oil- 1 tbsp 
  • Salt, as per taste  

Preparation Method 

1. Heat a pan and add oil to it.

2. Add cumin seeds, garlic, and ginger once the oil is hot

3. After a few minutes, add onion, green chillies and stir-fry until the onion turns translucent.

4. Add tomato and fry till mushy. Add all ground spices to it and mix well.

5. Add scrambled tofu to it and mix. Add garam masala, coriander leaves, and serve with chapati.

Dietitian’s Recommendation 

Tofu is a very healthy vegan alternative to paneer and meats. It contains higher amounts of proteins, essential amino acids, and calcium, making it an ideal choice for vegetarians and vegans.

Eating tofu in moderation has many health benefits. So eat it a few times a month to attain all the health benefits. You add tofu to all the recipes which contain paneer.

-Dietitian Lavina Chauhan

The Final Say 

Tofu is high in protein and contains a variety of beneficial nutrients. It comes in various forms and consistency, and it is a versatile addition to dishes like stir-fries, smoothies, soups, sauces, and even desserts. 

Tofu compounds protect against diseases like heart disease, diabetes, and even certain types of cancer. Furthermore, this soy food may promote brain and bone health, among other advantages. As a result, tofu is an excellent addition to a well-balanced diet.


1. Is it good to eat tofu every day?

Eating tofu and soy foods every day is considered safe. But you need to moderate tofu intake if you have breast tumours. 

2. Is tofu gluten-free?

Yes! Tofu is made from soybean curd and is naturally gluten-free. Also, it contains no cholesterol and is an excellent source of iron and calcium.

3. Is tofu better than eggs?

Both tofu scrambled and scrambled eggs are nutritionally comparable and both healthy choices. They are complete sources of protein, providing all essential amino acids; they are low in calories and relatively low in saturated fat.

4. Why is tofu a superfood?

Soybeans have a wide range of valuable nutrients, are an excellent protein source, and can lower cholesterol. Tofu is High in fibre, protein, and minerals like zinc and calcium, polyunsaturated fats, vitamins A, B1, B2, E, and mineral salts.

The benefits of tofu are wide-ranging and well-documented, which is why it is a superfood.

5. How much tofu per day is safe?

NIN often recommends that having 2 to 5 servings of soy each day is safe. This NIN often recommends g of tofu.

About ToneOp

ToneOp is a platform dedicated to improving and maintaining your good health through a comprehensive range of goal-oriented diet plans and recipes. It also intends to provide value-added content to our consumers.  

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