20 Most Frequently Asked Questions About Tofu (And Answers)

Tofu has been enjoyed for centuries, yet it remains one of the most misunderstood foods. While some people embrace it as a staple in plant-based eating, others question its nutrition, preparation methods, and potential health effects.

If you’ve ever wondered “Does tofu contain oestrogen?”, “Is tofu only for vegans?”, or “How do you make tofu taste good?”, you’re not alone.

We’ve rounded up 20 of the most frequently asked questions about tofu—and we’re answering them with straightforward, honest answers to clear up confusion once and for all.

1. What Is Tofu Made From?

Tofu is made from soybeans, water, and a coagulant (such as calcium sulfate or magnesium chloride) that curdles soy milk, forming solid blocks. It’s similar to how cheese is made from dairy.

2. Is Tofu Healthy?

Yes! Tofu is packed with high-quality protein, calcium, iron, and other essential nutrients. It’s low in saturated fat, cholesterol-free, and contains isoflavones—plant compounds that may offer health benefits.

3. Does Tofu Contain Oestrogen?

Tofu contains phytoestrogens, which are plant-based compounds that can mimic oestrogen in the body. These include isoflavones like genistein and daidzein, but they are much weaker than human oestrogen.

Current research suggests moderate tofu consumption is safe and may even offer health benefits, particularly for heart health, bone density, and menopausal symptoms. However, studies are ongoing to fully understand their effects.

4. Can Tofu Help with Weight Loss?

Yes! Tofu is high in protein and low in calories, making it an excellent food for satiety. It also contains high water content, making it a light but filling addition to meals.

5. What Are the Different Types of Tofu?

• Silken Tofu – Soft and creamy, great for smoothies, soups, and desserts.

• Soft Tofu – Slightly firmer than silken, used in soups and dips.

• Firm Tofu – Holds its shape well, ideal for stir-fries and grilling.

• Extra-Firm Tofu – Best for frying, baking, or marinating for a meaty texture.

6. How Do You Make Tofu Taste Better?

Tofu absorbs flavours beautifully when seasoned properly. Press it to remove excess water, then marinate it with strong seasonings (like soy sauce, garlic, and spices) before cooking.

For extra flavour and texture, pan-fry, bake, or air-fry tofu until golden brown.

7. Does Tofu Need to Be Cooked?

No, tofu can be eaten straight from the package, especially silken tofu, which is often enjoyed raw in salads and desserts. However, cooking tofu enhances its flavour and texture.

8. Can People with Soy Allergies Eat Tofu?

No. People with soy allergies should avoid tofu and other soy products. Soy allergy symptoms can include hives, digestive issues, swelling, or, in severe cases, anaphylaxis.

9. How Do You Get Tofu Crispy?

• Press the tofu to remove excess moisture.

• Cut into cubes or slices.

• Coat with cornstarch or flour.

• Pan-fry, bake, or air-fry at high heat for a crispy texture.

10. Is Tofu a Complete Protein?

Yes! Tofu contains all nine essential amino acids, making it a complete protein. It’s great for muscle recovery and overall health.

11. Can You Freeze Tofu?

Yes! Freezing tofu alters its texture, making it firmer and chewier. Drain, cut into portions, freeze, and thaw before use—it absorbs marinades even better!

12. Is Tofu Better for the Environment Than Meat?

Absolutely! Compared to beef, tofu:
✅ Uses up to 93% less water
✅ Produces up to 96% fewer greenhouse gas emissions
✅ Requires significantly less land to produce

It’s an eco-friendly protein choice that supports sustainability.

13. Is Tofu Considered Processed Food?

Tofu is made by curdling and pressing soy milk, similar to how cheese is made. While this involves processing, tofu is minimally processed compared to foods with additives and preservatives. It retains most of the soybean’s nutrients.

14. Is Tofu Safe for Kids?

Yes! Tofu is a great source of protein, calcium, and iron for growing children. It’s soft, easy to digest, and works well in smoothies, soups, and finger foods.

15. Can You Eat Tofu Every Day?

Yes! Moderate tofu consumption (1–2 servings a day) is safe and provides excellent health benefits. As with any food, balance and variety in your diet are key.

16. What Dishes Can You Make with Tofu?

Tofu is incredibly versatile! Try it in:
🍜 Stir-fries (e.g., Tofu and Broccoli Stir-fry)
🥗 Buddha bowls (e.g., Quinoa Bowl with Crispy Tofu and Peanut Sauce)
🍲 Soups & curries (e.g., Miso Soup with Tofu, Coconut Tofu Curry)
🍔 Burgers (e.g., Smoky BBQ Tofu Burger)
🍰 Desserts (e.g., Silken Tofu Cheesecake)

17. What’s the Difference Between Organic and Non-Organic Tofu?

Organic tofu is made from non-GMO soybeans and grown without synthetic pesticides or fertilisers. Organic farming practices also promote better soil health and biodiversity.

18. Is Tofu Only for Vegetarians and Vegans?

Not at all! Tofu is enjoyed worldwide by vegetarians, vegans, and omnivores alike. It’s a fantastic addition to any diet, whether you’re plant-based or just looking for a nutritious protein alternative.

19. What Are Some Common Myths About Tofu?

🚫 "Tofu is bland." – Only if you don’t season it!
🚫 "Tofu messes with hormones." – No, phytoestrogens work differently from human oestrogen.
🚫 "Tofu is only for vegans." – It’s a protein-rich staple across many cultures.

20. What’s Your Favourite Way to Enjoy Tofu?

Now that we’ve answered the top tofu questions, we’d love to hear from you!

👉 What’s your favourite way to cook tofu? Share your go-to tofu recipe in the comments!