A Guide to Tofu

Learn tofu facts such as the history, nutrition content, and other interesting tidbits about tofu.

Part of the legume family, tofu contains many significant minerals and vitamins. It’s a wildly delicious and versatile source of nutrients to add to your diet. Check out our video to learn all about it!

Already know this stuff?  Then check out our post, How to Prepare and Cook Tofu . It explains how you can bake and pan-fry this tasty legume.

Nutritional Information

Per 8 oz. package of tofu

  • Calories: 94
  • Fat: 6g
  • Cholesterol: 0mg
  • Sodium: 9mg
  • Potassium: 150mg
  • Carbohydrates: 2.3g
  • Protein: 10g

Frequently Asked Questions

How is tofu made?
Tofu makers soak soybeans in water, then grind, filter, boil, curdle and press them. This process forms tofu into the soft white blocks you see in stores or restaurants.

Is tofu safe to eat?
This is a common question and there’s a lot of debate about. There are many great videos on nutritionfacts.org (one of my go-to sources for nutrition information), which highlight extensive research on the health impacts of eating tofu. Such as this example, which explains that tofu has important health benefits. Like anything, you should eat it in moderation.

Many studies show that tofu has the potential to decrease your risk of obesity, heart disease, and diabetes.

Where did tofu originate?
The first record of tofu being made is in China, 2,000 years ago.

Where can I locate tofu in my grocery store?
Tofu is in almost every grocery store, and often in the refrigerated produce or refrigerated vegetarian food section.

Which type of tofu should I buy?
There are many different styles of tofu: silken, extra soft, soft, medium, medium firm, firm, extra firm. If you’re new to tofu, I recommend with firm or extra firm. These styles are very manageable to cook with, and easy to add to common meals such as a stir-fry. The style of tofu will be clearly printed on the front of the package.

What if I don’t like the consistency of tofu?
That’s ok! Getting used to the consistency of tofu can definitely take some time. However, since it’s such a versatile food, many people boil, bake, fry, saute, smoke, barbeque or even eat it raw (but ew, not recommended).

Which countries consume the most tofu?
Tofu is still a staple food in many Asian countries such as China, Japan, Vietnam, Thailand, Korea, Indonesia, Malaysia and Singapore. The first American to ever acknowledge tofu was Ben Franklin in 1770, referring to it as “cheese” from China.

Where can I find good recipes for tofu?
The internet has oodles of them! Some people prepare tofu simply, such as what you will find here. Or, for more advanced recipes, some of our favorite chefs are Minimalist Baker, Oh She Glows, and Thug Kitchen just to name a few.