Legume · Soy Products

Tofu

Health
ScoreA+

Tofu is a plant-based protein powerhouse made from soybeans, containing all nine essential amino acids and rich in iron, calcium, and polyunsaturated fats for cardiovascular and bone health.

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Why Tofu scores 91

Nutrient density35

Protein quality12

Fiber content10

Healthy fats5

Bioactive compounds13

Glycemic impact10

Top nutrients

% Daily Value per ½ cup (90 g)

Manganese 144%Copper 118%Selenium 89%Iron 49%Calcium 47%

Nutrition

per_100g

144

Calories

17.3g

Protein

2.8g

Carbs

8.7g

Fat

2.3g

Fiber

Health benefits

Complete plant-based protein synthesis and muscle maintenance

strong evidence

Tofu contains all nine essential amino acids in sufficient quantities, enabling de novo protein synthesis and muscle fiber preservation essential for maintaining sarcopenia-resistant muscle mass with aging

Cardiovascular disease risk reduction

strong evidence

High polyunsaturated fat content, particularly linoleic acid, reduces LDL cholesterol and improves the LDL:HDL ratio; isoflavones support endothelial function and blood pressure regulation

Bone density preservation and fracture risk reduction

moderate evidence

High bioavailable calcium (364mg/100g) and magnesium support mineralization; isoflavones (genistein, daidzein) may enhance osteoblast activity and reduce osteoclast-mediated bone resorption

Iron bioavailability and hemoglobin synthesis

moderate evidence

Tofu provides non-heme iron (9.73mg/100g) with enhanced absorption when paired with vitamin C sources; supports oxygen transport and mitochondrial function critical for cellular energy

DNA methylation and cellular repair pathways

moderate evidence

Folate (92mcg/100g) serves as a methyl donor in one-carbon metabolism, supporting epigenetic stability and reducing homocysteine levels associated with cardiovascular and cognitive aging

Pairs well with

·Pair with bell peppers or citrus because vitamin C dramatically increases non-heme iron absorption from tofu by reducing ferric to ferrous iron
·Pair with leafy greens (spinach, kale) because both provide complementary micronutrients (magnesium, folate) and the fat in tofu enhances fat-soluble vitamin absorption from greens
·Pair with turmeric and black pepper because curcumin's bioavailability is enhanced by tofu's fat content, and piperine further increases curcumin absorption for anti-inflammatory synergy
·Pair with omega-3 rich seeds (flax, chia) because both provide complementary fatty acid profiles—tofu's linoleic acid with seeds' alpha-linolenic acid—supporting comprehensive lipid metabolism

Practical tips

·Best timing: Tofu's complete amino acid profile makes it suitable for any meal; post-workout timing is particularly beneficial for muscle protein synthesis following resistance training, while midday meals provide sustained satiety without disrupting sleep
·Press firm or extra-firm tofu before cooking to remove excess water, which improves texture, allows better browning, and increases nutrient density per serving
·Store opened tofu submerged in fresh water in a sealed container and change water daily; use within 3-5 days to prevent bacterial growth and maintain texture
·Marinate tofu in acidic liquids (citrus, vinegar) before cooking to enhance iron bioavailability and improve flavor absorption due to increased surface area
·Consume tofu with cooked preparations (stir-frying, steaming, baking) rather than exclusively raw to improve protein digestibility and reduce anti-nutritive compounds like phytates