Tofu is a nutrient-packed, plant-based protein linked to benefits like a lower risk of heart disease. While it contains compounds that mimic estrogen and is often made from GMO (genetically modified organism) soy, choosing organic or GMO-free options can help ease those concerns.

1. Reduces the Risk of Heart Disease


Isoflavones are plant compounds found in soybeans and other plants. They are considered phytoestrogens because they attach to estrogen receptors in the body. Consuming isoflavones in the diet is linked to a lower risk of heart disease. Research also found that eating soy products regularly may lower the risk of heart disease by as much as 21% and type 2 diabetes by 17%.

2. Lowers Cholesterol Levels


Eating tofu and other soy-based foods may lower your cholesterol levels. A meta-analysis found that consuming soy protein lowers levels of low-density lipoprotein (LDL) cholesterol (“bad cholesterol") in the blood. It may also reduce levels of triglycerides (fats in the blood) and increase high-density lipoprotein (HDL) cholesterol (“good cholesterol"). High LDL levels are linked with an increased risk of chronic health conditions like heart disease.

3. Lowers the Risk of Certain Cancers
Adding tofu to your diet may reduce your risk of certain cancers, especially breast cancer. Research found that regularly eating tofu or a diet rich in soy reduced the following risks:

• People assigned female at birth are up to 22% less likely to develop breast cancer than those who never or rarely eat tofu.
• People assigned female at birth may be 16% less likely to die of breast cancer than those who eat very little soy products.
• Soy consumption may lower the risk of cancers of the prostate, stomach, colon, and endometrium.
• Soy can slow the growth of prostate cancer in people assigned male at birth.

4. Relieves Menopause Symptoms
Consuming tofu regularly may ease common menopause symptoms like:

• Hot flashes
• Mood changes
• Night sweats

During menopause, a person’s estrogen levels decrease significantly. Because the isoflavones in soy bind to estrogen receptors in the body, eating tofu may help. Research shows that adding soybeans to a low-fat, plant-based diet may reduce hot flashes by as much as 84%.

5. Improves Brain Health
Your gut produces equol (a metabolite) when you consume soybeans or tofu. A study found that people with high quantities of equol from eating soy may be at a decreased risk of dementia.

Eating tofu may also boost your mood because it is rich in folate. Low levels of folate have been associated with a high risk of depression. Pregnant people who consumed tofu every day had a lower risk of depression during their pregnancies.

Miyake Y, Tanaka K, Okubo H, et al. Soy isoflavone intake and prevalence of depressive symptoms during pregnancy in Japan: baseline data from the Kyushu Okinawa maternal and child health study. Eur J Nutr. 2018;57(2):441-450. doi:10.1007/s00394-016-1327-5

6. Strengthens Bones
Tofu is rich in calcium, which strengthens bones and reduces the risk of fractures. Isoflavones in tofu may help reduce bone loss and lower the risk of osteoporosis. This is especially important for people who have gone through menopause (when the menstrual cycle permanently ends).

7. Reduces Diabetes Risk


People who regularly eat tofu are less likely to develop type 2 diabetes. This is likely due to the isoflavones in soy. Research found a link between a diet high in isoflavones and a reduced risk of type 2 diabetes.

Tofu's Nutritional Information
Tofu is a nutrient-dense food that contains protein, carbohydrates, and fat. It provides the essential amino acids the body needs to build muscle and other tissues.

A half-cup serving of tofu contains the following nutrients:

• Calories: 181
• Protein: 21.8 grams (g)
• Carbohydrates: 3.5 g
• Fiber: 2.9 g
• Fat: 11
• Calcium: 861 milligrams (mg)
• Phosphorus: 239 mg
• Magnesium: 73.1 mg
• Potassium: 299 mg
• Folate: 36.5 micrograms (mcg)
• Vitamin A: 209 mcg

When Is Tofu Not Good for You?
Eating tofu and other soy products is usually healthy for most people. Ask your healthcare provider if you can safely eat tofu if you have any of the following health conditions:

• Breast cancer: Certain breast cancer tumors are affected by the hormone estrogen. Because soy produces a weak estrogen effect in the body, you may need to abstain from soy products if your tumor is hormone-sensitive.
• Digestive issues: Eating tofu and other soy products may lead to digestive problems in some people. Avoid tofu if it causes constipation or diarrhea.
• Food allergy: Soy is a common food allergen in young children. If you have experienced an allergic reaction to soy, avoid tofu. Signs may include a rash, hives, itching, facial swelling, or trouble breathing.
• Thyroid disease: Although researchers believed that consuming soy may alter the effect of thyroid medications, recent research has not found a link.

In the past, there were concerns that people assigned male at birth should not consume tofu because of its estrogen-like activity. Research found that consuming soy does not affect testosterone levels or fertility in males.

How to Incorporate Tofu Into Your Diet
Tofu is a versatile protein that tends to absorb the flavors of the foods that you cook it with. Types of tofu categorized based on their firmness include:

• Silken tofu: This very soft type is a good addition to smoothies, soups, stews, dips, and sauces.
• Soft or medium-firm tofu: This semisoft type can be crumbled over or mixed into pasta, salad, and roasted vegetables.
• Firm and extra-firm tofu: Firm tofu can withstand different cooking methods without falling apart. Try grilling or pan-frying it for a crispy main dish.