Properties of tofu

This article was endorsed by Elisenda Carballido - Dietitian nutritionist. Postgraduate in Phytotherapy and master in Nutrition and Metabolism.


What is tofu?

Tofu is the Japanese name for “soy cheese”. It is an essential food in Japanese cuisine because of the large number of meals you can prepare with it and for great contribution in proteins for the people of this island.

Water-packed tofu
Water-packed tofu

Tofu, the cheese from Asia

Throughout Asia, tofu plays a key role in the kitchen,up to the point that it is also known as “cheese of Asia”

Why tofu can be a substitute for meat?

First, it should be noted the absence of toxic products in tofu. It differs from meat from animals. Animal food contains a lot of toxins from the metabolism of the animals, along with an increasing ration of hormones used for fattening, antibiotics and other products applied during animal upbringing.

Nor can we forget that meat is part of a process of distribution, storage and sale which requires the addition of preservatives that prevent spoilage, or dyes that make it more attractive to the buyer.

Being a plant food, it is free of all toxins that could affect the animal flesh.

It also may be regarded as a natural substitute for meat because it has a very high content of protein and amino acids, which are also very high in quality and can be better digested than meat itself.

Benefits of tofu

Tofu contains very healthy fats

Tofu is ideal for those suffering from diseases of the circulatory system. Because of its total absence of cholesterol, it can be considered very suitable to thin the blood and remove cholesterol from it.

This property is attributed to its richness in unsaturated fats, to the presence of high vitamin E contents, (it prevents oxidation of cholesterol and its adherence to the arteries) and for its lecithin content, another potent weapon to remove cholesterol.

It’s helpful to eat cheese tofu not only those with hypercholesterolemia but also to other hearth patients or those who suffer of arteriosclerosis, anginas or hypertension.

Tofu is very rich in calcium

Grilled tofu with soy sauce
Grilled tofu with soy sauce

Besides being a good vegetal substitute of the meat and a good friend of the heart, tofu has a high richness in calcium, containing 20% more than cows milk.

It is very suitable for children to grow or for the elderly to maintain bones in good state.

It can help prevent bone decalcification or osteoporosis that occurs to older people, especially to women who are in menopause.

Tofu, a light remineralizing food

Its caloric content is low, considering that a ration of 100 gr. has around 70 calories, reason why it can be used in thinning regimes or to reduce weight.

It is also a remineralizing food since it contains potassium, iron and phosphorus.

Tofu in the kitchen

Tofu itself is quite soft which gives it a great flexibility in the kitchen. It can be used for both sweet and savory dishes, depending on the creativity of the person who cooks.

There is a softer variety with which you can make ice cream or tofu cheesecakes and a variety of tougher tofu that it is very useful to use like meat, so it can be roasted, fried or whatever you prefer.

It combines well with cereals that can provide some amino acids, such as lysine, which this food is deficient.


COMPARISON: Composition of tofu per 100 g compared with cheese and beef

Composition of tofu per 100 g compared with cheese and beef




















87.7 83.6 78 58.9


61 77 103 192


3.6 4.6 4.5 6.3


6.5 8, 04 12.4 31.5



1.8 2.9 2.6 0


0.2 0.4 0 0


120 176 84 308


8 8 405 51


92 147 132 272


111 162 60 5


27 46 5 25


1.1 1.4 0, 14 3, 46


0.6 1,1 0,37 5, 4


0, 15 0.2 0.028 0.13
Vitamin C


0, 2 0.2 0 0
Vitamin B1


0.04 0.09 0, 021 0, 07
Vitamin B2


0, 03 0, 10 0, 16 0, 26
Vitamin B6


0, 05 0, 06 0, 06 0, 36
Vitamin A


7 8 163 0
Vitamin E


0, 01 0 0, 12 0


44 33 12 11


0, 53 0.01 0, 12 4,08
Amino acids from tofu.cheese and beef per 100 r.
Amino acid



Hard Tofu.prepared with calcium Cheese.cured semi Unsalted lean beef
Tryptophan 0.125 0.139 0.354
Threonine 0.328 0.554 1.380
Isoleucine 0.398 0.734 1.420
Leucine 0.611 1.284 2.497
Lysine 0.530 1.010 2.628
Methionine 0.103 0.376 0.809
Cysteine 0.111 0.116 0.354
Phenylalanine 0.391 0.673 1.233
Tyrosine 0.269 0.666 1.061
Valine 0.406 0.773 1.536
Arginine 0.535 0.570 1996
Histidine 0.234 0.415 1.082
Alanine 0.330 0.648 1.905
Aspartic acid 0.888 0.846 2.886
Glutamic acid 1.390 2.706 4.746
Lysine 0.314 0.272 1.723
Proline 0.434 1.447 1.395
Serine 0.379 0.701 1.208

punto rojo More information about tofu or soy.

Written by Editorial Botanical-online team in charge of content writing

17 June, 2019

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Botanical-online is an informative page that describes, among other topics, the traditional uses of plants from a therapeutic point of view. Their descriptions do not replace professional advice. Botanical-online is not responsible for self-medication and recommends consulting with the physician.