Tofu 101: Answers to the Top Ten Tofu Questions. New to tofu or curious if tofu is right for you? You have come to the right place!
This article was originally published in November 2017 with updates in June 2023. For another of Tara’s Tuesday Tips about tofu, read this: Learn To Love Tofu.
Tara’s Answers to Ten Tofu Questions:
1. What is tofu?
Soy milk condensed and pressed into blocks
2. Does tofu contain protein:
Yes! 8 grams of protein and only 70 calories per serving makes tofu a great nutrient-dense food that packs a lot of protein for not many calories.
3. Is tofu good for my heart?
If you are replacing a steak with tofu you are doing the right thing for your heart. Just one of the many reasons eating plant instead of meat is good for your heart. Curious about your heart health? Read this: Five Minute Tips For A Healthy Heart or How To Eat For Heart Health.
4. Will tofu give me cancer?
Tofu is made of soybeans. As of 2023, the American Cancer Society removed its caution statement regarding cancer and soy consumption. I go into lots of detail on soy and cancer here: Should I Be Eating Soy as a Vegetarian?
5. Can I eat tofu if I have problems with my thyroid?
Tofu has a substance in it called ‘goitrogen’ and it is possible that this could interfere with thyroid function so before eating tofu, ask your doctor.
6. Do I need to buy organic tofu?
Yes! Read my Guide To Buying Organic here to learn more.
7. Should I buy firm or soft tofu?
Depends on what you are making. Firm tofu to chop and cook the chunks, soft if you are putting it in your smoothie or blending it in a dessert, salad dressing or custard. Read this: The Vegetarian’s Guide to Silken Tofu.
8. What other good things are in tofu?
Calcium, magnesium, iron, zinc, folate, vitamin B-6, manganese.
9. Who can eat tofu?
Can I eat it if I am vegan? Yes.
Is it Gluten Free? Yes.
Is it dairy free? Yes.
Can I eat it if I am diabetic? YES! You absolutely should. This is a great nutrient dense food for diabetics.
Can I eat it if I have a soy allergy? No, there is a cross sensitivity and you may get a reaction.
10. How do I cook tofu?
- Click here to learn how to make crispy tofu in your air fryer!
- If you use oil + prefer to pan-fry your tofu, follow my instructions here.
- Prefer to bake your tofu? Click here for my step-by-step process for crispy oven baked tofu.
- Need recipe ideas? I use air fried tofu when I make Vegan Orange Chicken but I enjoy oven baked version when I make Vegan Pad Thai or Fried Rice Noodles. You can even eat tofu cubes right out of the oven or air fryer! Dunk them in your favorite dip (Chipotle Mayo or Avocado Cilantro) or throw them on a salad (Thai Salad with Peanut Dressing) or mix them into a curry (Thai Coconut Curry). Enjoy!
⭐️Do you have more questions not covered in Tofu 101? Leave a comment below!
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