Tofu is made from soybean curds. It is naturally gluten-free and low in calories.

It contains no
cholesterol and is an excellent source of iron and calcium.
It is an important source of protein, especially for vegans and vegetarians. Tofu is available for
purchase in health food stores and online.

It also contains isoflavones such as phytoestrogens. Isoflavones may have both

estrogen-agonist or estrogen-antagonist properties. These may help protect against some
cancers, heart disease, and osteoporosis. However, overconsumption may also present some
risks.

Tofu is made by coagulating soymilk to create curds. The curds are then pressed and
compacted into the gelatinous white blocks recognized as tofu.

This MNT Knowledge Center feature is part of a collection of articles on the health benefits of
popular foods.

Fast facts on tofu

Here are some key points about tofu. More detail is in the main article.
Tofu is an important source of protein for many vegetarians and vegans.
It may help lower "bad" LDL cholesterol.
It may offer relief for certain symptoms of menopause.
One block of tofu contains 177 calories.
Benefits
Tofu
Tofu can be served instead of meat or incorporated into a variety of dishes.
A diet that contains a variety of plant-based foods appears to contribute to overall health and
wellbeing, and a lower risk of conditions such as obesity, diabetes, and heart disease.

It can enhance the skin and hair, boost energy, and help maintain a healthy weight.

Research has linked tofu, with its high levels of isoflavones, to a lower risk of several age- and
lifestyle-related diseases.

1. Cardiovascular disease
Soy isoflavines have been found to help reduce levels of LDL "bad" cholesterol, although it does
not seem to increase HDL or "good" cholesterol levels.

Studies have indicated that daily consumption of soy may decrease markers for cardiovascular
disease risk, including weight, body mass index (BMI), and total cholesterol. The FDA has set
25 g a day of soy protein as the minimum intake needed to impact cholesterol levels.
Consuming tofu as an alternative to animal protein can help lower levels of LDL cholesterol.
This, in turn, decreases the risk of atherosclerosis and high blood pressure.

2. Breast and prostate cancer

Several clinical and experimental investigations have suggested that genistein, the predominant
isoflavone in soy, has antioxidant properties that may inhibit the growth of cancer cells.

In the past, confusion has arisen about the safety of consuming soy after a breast cancer
diagnosis. This is because isoflavones have a chemical structure similar to that of estrogen, and
high levels of estrogen can increase the risk of breast cancer.

However, consuming moderate amounts, or less than two servings a day, of whole soy foods,
does not appear to affect tumor growth or the risk of developing breast cancer.

Instead, there is growing evidence that regular soy intake may decrease breast cancer
recurrence. However, the evidence is not yet strong enough to recommend soy to all breast
cancer survivors.

Researchers call for more studies to confirm how genistein works, how it could be used
therapeutically, and its bioavailability, or how well the body can absorb it.

3. Type 2 diabetes
People with type 2 diabetes often experience kidney disease, causing the body to excrete an
excessive amount of protein in the urine.

Evidence from one study has indicated that those who consumed only soy protein in their diet
excreted less protein than those who only consumed animal protein.

The researchers propose that this could benefit patients with type 2 diabetes.

4. Kidney function
Protein, and particularly soy protein, may enhance renal function, and it could have benefits for
people who are undergoing dialysis or kidney transplantation.

One meta analysis of nine trials showed a positive effect of soy on some biomarkers of those
with chronic kidney disease.

This may be due to its protein content, but also because of its impact on lipid levels in the blood.

5. Osteoporosis
Soy isoflavones may help reduce bone loss and increase bone mineral density, especially after
menopause. They have also been reported to reduce some other symptoms of menopause.
6. Symptoms of menopause
Some research has suggested that consuming soy products may help relieve symptoms of
menopause, such as hot flashes, because of the phytoestrogens they contain.

While symptoms may differ between women, hot flashes appear to be far less common in Asian
countries, where people consume more soy.

Conflicting results have been produced, but there is evidence that consuming soy products that
are rich in genistein may help reduce the frequency and severity of hot flashes.

However, more studies are needed to establish exactly what happens and why.

7. Liver damage
One study in rats has suggested that any type of tofu that has been curdled with various
coagulants may help prevent liver damage caused by free radicals.

8. Age-related brain diseases

Population studies have indicated that, in regions where people consume more soy, there is a
lower incidence of age-related mental disorders.

However, results have been mixed.

One research group found that treatment with soy isoflavones was linked to better performance
in nonverbal memory, verbal fluency and other functions.

When the same group carried out a further small study, involving 65 people over the age of 60
years with Alzheimer's, they did not find that soy isoflavines offered any cognitive benefits.

However, findings published in 2017 suggested that soy products may help people with
Alzheimer's due to their lecithin content, which helps the body produce the phospholipids
phosphatidic acid (PA) and phosphatidylserine (PS). PA and PS play an important role in the
functioning of neurones.

Nutrition
One block of hard tofu, weighing 122 grams (g) contains:

177 calories
5.36 g of carbohydrate
12.19 g of fat
15.57 g of protein
421 mg of calcium
65 of magnesium
3.35 mg of iron
282 mg of phosphorus
178 mg of potassium
2 mg of zinc
27 micrograms (mcg) of folate, DFE
It also provides small amounts of thiamin, riboflavin, niacin, vitamin B-6, choline, manganese,
and selenium.

Soy is the prime component of tofu. It is a complete source of dietary protein, which means it
provides all of the essential amino acids needed in the diet. Soybeans are also high in healthy
polyunsaturated fats, especially omega-3 alpha-linolenic acid.

The isoflavones in soy foods have been linked to a range of health benefits, but also some risks.

The calcium and magnesium in soy may help strengthen bones, lessen symptoms of PMS,
regulate blood sugar, and prevent migraine headaches.