March 21, 2026, 6:00 a.m. ET
Most of us frequently hear the recommendation from doctors and nutritionists to eat more protein, and for good reason. By helping build and repair tissues, supporting immune function and keeping you feeling fuller longer, protein plays a crucial role in nearly every system in the body.
But when most people think about boosting their protein intake, foods like chicken, eggs, fish and Greek yogurt usually come to mind. Many are surprised to learn that tofu is another nutritious protein source.
Here’s what tofu is, why it can be good for you in moderation and how much protein it actually contains.
What is tofu?
Tofu is a plant-based protein made from soybeans. Its origins trace back to ancient China, where cooks discovered that coagulated soy milk could be pressed into soft, protein-rich curds and cubes. Today, “tofu is produced by soaking and grinding soybeans into soy milk, then coagulating that liquid using calcium or magnesium salts,” explains Dr. Uma Naidoo, director of nutritional and lifestyle psychiatry at Massachusetts General Hospital author of “Calm Your Mind with Food.” The coagulated curds are then pressed into blocks, she adds, “much like the process used to make cheese.”
Tofu is especially valued by people following vegetarian, vegan or plant-forward diets, but its benefits extend well beyond plant-based eating patterns.
Tofu is comparatively low in calories when measured against many other protein-rich sources. “And although it contains moderate amounts of fat, the majority of that fat is the heart-healthy polyunsaturated kind,” explains Kristen Smith, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics.
Another element of tofu’s appeal is its versatility. Because it has a relatively neutral flavor, it easily absorbs marinades, sauces and spices. It can also be grilled, sautéed, baked, scrambled, blended into smoothies or added to soups and stir-fries.
Is tofu good for you? How much protein is in tofu?
Likely tofu’s biggest nutritional draw is its protein content. Depending on the brand and firmness level, a typical three-ounce (85-gram) serving of firm tofu contains roughly 8 to 12 grams of protein, according to the U.S. Department of Agriculture. That means a half-cup serving can provide around 15 to 20 grams, making tofu a meaningful contributor toward daily protein needs.
Tofu is also considered a complete protein, “meaning it contains all nine essential amino acids,” Naidoo says. These amino acids include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine – collectively necessary for building muscle, producing enzymes and hormones and maintaining healthy tissue.
But protein isn’t tofu’s only nutritional advantage. “Tofu also provides significant amounts of minerals like calcium, manganese, copper and selenium,” says Smith. Calcium is important for bone strength and nerve signaling, manganese helps support metabolism and antioxidant defenses, copper plays a role in iron metabolism and energy production and selenium is essential for thyroid function and immune health.
“Tofu also contains iron, which is important for oxygen delivery throughout the body and prevention of fatigue and brain fog,” adds Naidoo.
She also points to naturally occurring plant compounds in tofu called isoflavones, “which have antioxidant and anti-inflammatory properties and may support cardiovascular and cognitive health.” Research suggests these compounds may also help improve cholesterol levels and menopausal symptoms such as hot flashes.
Naidoo says soy-based foods like tofu may also support gut health by contributing to a more diverse microbiome, an important factor in overall health because gut bacteria influence digestion, metabolism, immune regulation and mood.
“Tofu also contributes meaningfully to satiety and steady energy levels,” Naidoo adds.
Can you eat tofu every day?
For most people, tofu is considered safe and healthy, “but moderation and personalization matter,” says Naidoo.
She says that the isoflavones in tofu “can be a concern for individuals with hormone-sensitive conditions,” primarily because these compounds can interact with estrogen receptors in the body.
Goitrogens, another compound in soy product, “may interfere with iodine absorption in people with iodine deficiency or untreated thyroid disease,” says Naidoo.
She adds that some individuals with digestive sensitivities may also experience bloating if they are not accustomed to eating legumes regularly. “And of course people who are allergic to soy should avoid tofu completely,” says Smith.
Another consideration is nutritional balance. If tofu becomes the primary protein source in someone’s diet, they could lack certain nutrients. “Individuals who consume tofu frequently may need to pay extra attention to including sources of vitamin B12, vitamin D and omega-3 fatty acids in their diet to help prevent potential nutrient deficiencies,” advises Smith.
