Learn about the history, nutrition content, and other interesting facts of tofu.

Part of the legume family, tofu is high in protein, low in cholesterol and contains many significant minerals and vitamins.  It is a wildly delicious source of nutrients to add to your diet.  Check out our video to learn all about it!

Already know this stuff?  Check out our post, How to Prepare and Cook Tofu to learn a simple way to bake and pan-fry this tasty legume.

Nutritional Information

Calories Total Fat Cholesterol Sodium Potassium Carbohydrates Protein
94 6g 0mg 9mg 150mg 2.3g 10g
Low Medium Low Low High Low High

*One 8oz. package of tofu

Frequently Asked Questions

How is tofu made?
Tofu is made from the curds of soy milk, pressed into soft white blocks. The typical the creation procedures are cleaning, soaking, and grinding soybeans in water, filtering, boiling, coagulation, and pressing.

Is tofu safe to eat?
This is a common question, as there has been a fair amount of debate on this subject. There are many great videos on (one of our go-to sources for nutrition information), which highlight extensive research on the health impacts of eating this food. This example explains that tofu has important health benefits, but like anything should be eaten in moderation. Many studies show that tofu has 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?
This food can be found in almost every grocery store these days, 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 this type of food, we recommend starting with firm or extra firm. These are very manageable to cook with and 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, it can be boiled, baked, fried, sauteed, smoked, barbequed or even eaten 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! Tofu can be prepared 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.