Why you should eat more tofu: Rich in plant protein, virtually cholesterol-free
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Tofu is widely known as an ideal protein source for vegetarians. According to the Cleveland Clinic, tofu contains about seven to nine grams of protein per 100 grams, making it an excellent plant-based protein option.
Another advantage of tofu is that, unlike meat, it contains no cholesterol. While it does contain fat, most of it is polyunsaturated fat. These fats — commonly found in plant foods and fish — include omega-3 and omega-6 fatty acids, which help regulate cholesterol levels.
Here are the key health benefits of tofu based on latest data from the Cleveland Clinic and other institutions.
Muscle building and bone health
Tofu contains essential amino acids needed for proper body function. Amino acids are crucial for tissue repair, nutrient transport and muscle development.
In terms of calcium, half a block of tofu (100 grams) contains about 146 milligrams — more than a cup of milk (105 milligrams). It is also rich in magnesium, which helps maintain bone health and prevent bone loss and osteoporosis. Magnesium also supports proper nerve and muscle function.
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Lowers blood pressure and supports heart health
Soybeans and soy products like tofu are rich in isoflavones, compounds known to help lower blood pressure and promote heart health.
Research suggests that people who consume tofu at least once a week had an 18-percent lower risk of heart disease compared to those who do not. Another study found that eating soy products four or more times a week reduces the risk of heart attacks.
Weight management
Protein can also aid in weight loss since it takes more time and energy to digest. This leads to a longer lasting feeling of fullness, making it easier to maintain one's weight.
Tofu is also rich in manganese, iron and vitamin B5.
Reducing cancer risk
A 2023 review of nearly 50 studies found that people who consumed more soy products, fruits and vegetables had a significantly lower risk of breast cancer.
Another study showed that people who consumed at least half a serving of soy products daily had a lower risk of breast cancer recurrence. Other research suggests that higher soy intake may reduce the risk of lung and prostate cancer by up to 10 percent.
Frequently asked questions
Q. How is tofu made?
Tofu is made by grinding soybeans into soy milk, adding a coagulant to curdle it and then pressing out the liquid to form solid blocks. Common coagulants include calcium sulfate or magnesium salts.
Q. What types of tofu are there?
Soft tofu (silken tofu): Smooth and often used in soups or stews
Firm tofu: Denser and suitable for frying or grilling
Aged tofu: Fermented for a deeper flavor
Q. How should tofu be stored?
After opening, tofu should be refrigerated. Keeping it submerged in water helps maintain freshness. Changing the water daily is also recommended. While freezing is possible, it alters the tofu's texture.
This article from Kormedi.com, Korea’s top health care and medical portal, is translated by a generative AI system and edited by The Korea Times.