Tofu Is Nutritious and Healthy — But These 4 Groups Should Avoid It

Tofu is a delicious, affordable, and highly nutritious food with many health benefits. However, it’s not suitable for everyone.

Health Benefits of Tofu

Tofu is rich in protein. According to the U.S. Department of Agriculture, 81 grams of firm tofu provides about 117 calories, 14 grams of protein, 7 grams of fat, 3.3 grams of carbohydrates, 1.9 grams of fiber, and 11 mg of sodium.

It also contains important nutrients such as calcium, copper, phosphorus, magnesium, iron, vitamin B, zinc, and manganese. Thanks to its high nutritional value, tofu is suitable for most people — especially vegetarians and those who limit their intake of meat or dairy products.

Made from soybeans, tofu has been linked to lower blood pressure and a reduced risk of cardiovascular diseases and stroke. It contains plant-based estrogens (phytoestrogens) that promote heart health.

A 2020 study published in the Circulation journal by the American Heart Association analyzed data from over 200,000 participants and found that eating at least one serving of tofu per week was associated with a lower risk of coronary heart disease compared to those who ate tofu less than once a month.

Regular tofu consumption may also help lower bad LDL cholesterol, increase good HDL cholesterol, and improve cognitive function, reducing the risk of dementia.

For menopausal women, tofu’s isoflavones (phytoestrogens) can help ease hot flashes by mimicking estrogen activity in the body.

---

Who Should Avoid Eating Tofu

Despite its benefits, tofu is not suitable for everyone. The following groups should limit or avoid it:

1. People with Gout

Although tofu contains fewer purines than red meat, seafood, or alcohol, it still contains enough to be converted into uric acid in the body. Excess uric acid can worsen gout symptoms and increase the burden on the body.

2. People with Kidney Disease

Tofu is high in plant-based protein, which is broken down into nitrogen-containing compounds that the kidneys must filter and excrete. For those with weakened kidney function, this extra workload can worsen kidney damage.

Tofu also contains oxalates, which can combine with calcium in urine to form kidney stones. Since people with kidney problems are already at higher risk of stones, eating tofu may further increase that risk.

3. People with Iodine Deficiency

Tofu contains saponins, compounds that can interfere with the body’s ability to absorb iodine. In people who are already iodine-deficient, consuming large amounts of tofu can worsen the deficiency, increasing the risk of goiter or hypothyroidism and potentially affecting growth and cognitive development, especially in children.

4. People with Thyroid Problems

Tofu is rich in isoflavones, which can interfere with thyroid function by inhibiting enzymes involved in the production of thyroid hormones.

Moreover, tofu also reduces iodine absorption, which is essential for thyroid hormone synthesis. A lack of iodine can cause the thyroid gland to enlarge in an effort to produce sufficient hormones — a condition commonly known as goiter.