Tofu
Tofu (bean curd) is made by curdling soy milk and pressing the curds into blocks. There is no "tofu plant": tofu comes from soybeans. This guide covers how tofu is made, the main types, nutrition per 100 g and how to cook it.
Quick answer: Tofu is a food made from soybeans: the beans are soaked, ground and cooked to make soy milk, which is curdled with a coagulant such as nigari or gypsum, and the curds are pressed into blocks — much like cheese-making, but without any animal products. There is no separate “tofu plant”; the plant is the soybean, a legume. Firm, calcium-set tofu supplies about 17 g of complete protein and a large share of daily calcium per 100 g.
Key facts
- Plant source: the soybean (Glycine max), an annual legume domesticated in East Asia. Tofu is to soy milk roughly what cheese is to dairy milk.
- Three ingredients: soybeans, water and a coagulant. Nothing else is required.
- Nutrition varies with water content and coagulant. USDA data give 17.3 g protein and 683 mg calcium per 100 g for raw firm tofu made with calcium sulfate, but 8.1 g protein for “regular” (softer) calcium-set tofu (USDA FoodData Central).
- Complete protein: soy protein contains all the essential amino acids.
- Types: silken (unpressed, custard-like), soft, firm, extra-firm, smoked, plus products such as tofu puffs, yuba (tofu skin) and fermented tofu.
- Allergen: soy is a major food allergen and must be declared on labels in the UK, EU and US.
What is tofu made of? (the “tofu plant”)
Tofu is made from soybeans. People sometimes search for a “tofu plant”, but tofu does not grow on a plant of its own: it is a processed food made from the dried seeds of the soybean, a member of the pea and bean family (Fabaceae). The beans are rich in protein and oil, which is why they can be turned into soy milk, tofu, tempeh, soy sauce, miso and textured soy protein. The by-product of making soy milk, the fibrous pulp called okara, is also eaten.
History
Tofu originated in China. Chinese tradition attributes its invention to Liu An, a prince of the Han dynasty in the 2nd century BCE, but historians regard this as legend, and the earliest reliable written references date from considerably later, around the 10th century CE. From China, tofu spread to Korea and Japan, where its adoption is commonly associated with Buddhist monks and the vegetarian temple cuisine they practised. Tofu became widely known in Western countries during the 20th century, helped by interest in Asian cuisines, vegetarianism and later the growth of plant-based eating.
How tofu is made
The basic process is similar to cheese making, although no animal products are involved:
- Dried soybeans are soaked in water, then ground with fresh water into a slurry.
- The slurry is heated and strained to separate the liquid soy milk from the solid pulp, known as okara.
- A coagulant is stirred into the hot soy milk, causing proteins and fats to form curds.
- The curds are ladled into cloth-lined moulds and pressed to remove whey. Longer and firmer pressing produces firmer tofu. Silken tofu is set directly in its packaging and not pressed.
Coagulants
The choice of coagulant affects texture, flavour and nutritional content:
| Coagulant | Chemical | Texture and notes |
|---|---|---|
| Nigari | Mainly magnesium chloride, traditionally from seawater | Smooth, slightly sweet; common in Japan |
| Gypsum | Calcium sulfate | Tender; substantially raises calcium content; long used in China |
| GDL | Glucono delta-lactone, a mild acid | Very smooth and custard-like; often used for silken tofu |
| Acids | Lemon juice or vinegar | Used at home; less consistent results |
Types of tofu
| Type | Texture | Typical uses |
|---|---|---|
| Silken | Very soft, custard-like, unpressed | Desserts, smoothies, dressings, egg replacement, chocolate mousse alternatives |
| Soft | Delicate, lightly pressed | Soups such as miso soup, mapo tofu |
| Firm | Holds its shape | Stir-fries, braises, tofu scramble, pad thai |
| Extra-firm | Dense, low moisture | Grilling, baking, frying |
| Smoked | Firm, smoky flavour | Sandwiches, salads, snacking |
Other traditional products include fried tofu puffs, tofu skin (yuba), which forms on the surface of heated soy milk, and fermented tofu, a pungent condiment.
Tofu nutrition
Nutrient content varies considerably by type and brand: firmer tofu contains less water and therefore more protein and energy per 100 g. The table shows three entries from the USDA’s FoodData Central database (raw tofu, per 100 g):
| Per 100 g | Firm, calcium sulfate | Regular, calcium sulfate | Extra-firm, nigari |
|---|---|---|---|
| Energy | 144 kcal | 76 kcal | 83 kcal |
| Protein | 17.3 g | 8.1 g | 10.0 g |
| Fat | 8.7 g | 4.8 g | 5.3 g |
| Carbohydrate | 2.8 g | 1.9 g | 1.2 g |
| Calcium | 683 mg | 350 mg | 282 mg |
| Iron | 2.7 mg | 5.4 mg | 2.0 mg |
| Magnesium | 58 mg | 30 mg | 35 mg |
Source: USDA FoodData Central, entries 172475, 172476 and 174290 (SR Legacy). Values for a given product can differ; check the label.
Tofu made with calcium sulfate can be a significant dietary source of calcium; the NHS lists calcium-set tofu among good calcium sources for vegans (NHS). Tofu also contributes iron and magnesium, is low in saturated fat and is naturally cholesterol-free. Tofu is a source of complete protein, meaning it supplies all essential amino acids.
How to cook tofu
Firm and extra-firm tofu are often pressed before cooking to remove excess water, which improves browning and helps marinades penetrate. Common techniques include:
- Pan-frying and deep-frying to create a crisp exterior.
- Baking or air-frying cubes coated lightly in starch and oil.
- Marinating in soy sauce, garlic, ginger or other flavourings.
- Crumbling firm tofu into a scramble as an alternative to scrambled eggs (see egg substitutes).
- Blending silken tofu into sauces, puddings, cheesecakes and mousses.
- Freezing and thawing, which gives a chewier, more porous texture that absorbs sauces well.
Find more ideas among the vegan recipes, or look for tofu dishes at vegan restaurants near you.
Health and safety notes
Soy is a common allergen, and people with soy allergy should avoid tofu. Concerns have sometimes been raised about soy isoflavones, plant compounds with weak oestrogen-like activity; major health bodies generally consider moderate consumption of traditional soy foods safe for most people. Fresh tofu should be kept refrigerated and used by the date on the pack; once opened, it is usually stored covered in fresh water in the fridge for a few days. For broader context see vegan diet and health.
Frequently asked questions
What is tofu made from?
Tofu is made from soybeans, water and a coagulant. The beans become soy milk, the milk is curdled, and the curds are pressed into blocks.
Is there a tofu plant?
No. The plant behind tofu is the soybean (Glycine max), a legume. Tofu itself is made from the beans, just as cheese is made from milk rather than growing on its own.
Is tofu healthy?
Tofu is high in protein, low in saturated fat and, when set with calcium sulfate, rich in calcium. As with any food, it is best eaten as part of a varied diet. People with a soy allergy should avoid it.
How much protein is in tofu?
It depends on firmness. USDA data list about 17 g of protein per 100 g for firm calcium-set tofu and about 8 g for softer “regular” tofu. Silken tofu generally contains less.
Do you have to press tofu?
Not always. Pressing firm tofu for 15–30 minutes helps it brown and absorb flavour, but silken and soft tofu are never pressed, and many pre-pressed or extra-firm products need little or no pressing.
Sources
- USDA FoodData Central – Tofu, raw, firm, prepared with calcium sulfate (172475); Tofu, raw, regular, prepared with calcium sulfate (172476); Tofu, extra firm, prepared with nigari (174290)
- NHS – The vegan diet
Last reviewed: 31 October 2026.