Is Tofu Vegan? What You Need to Know From a Dietitian

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So is tofu vegan? Yes, tofu is vegan at the core. However, some traditional dishes that use this plant based protein source are not vegan friendly.

As a dietitian (aka: credentialed nutrition expert) and vegan, I break down the food and nutrition details so you don’t have to keep searching for answers.

So keep reading to learn from a vegan food and nutrition expert!

Disclaimer: This article is not a substitute for personal medical or dietary advice. Always talk to your doctor about any major dietary changes, health concerns, or supplements. See our Disclaimers for more details.

What Is Tofu?

Have you seen “bean curd” listed on the menu at a Chinese restaurants? Well, that is the literal translation of tofu! Specifically, soybeans are used.

Much like the process of making cheese, soy milk (typically soy and water) is made into the solid form we know of as tofu via coagulation.

With the help of coagulants, it gets strained and pressed, although the process will vary a bit depending on the final texture of tofu(1).

Types of tofu include:

• Soft or Silken Tofu: The silky-smooth texture fells slippery when pressed and does not hold up well in baked tofu recipes. Instead, it’s great for smoothies, desserts, and soup.
  Because of it’s more wet texture (more water retained), this type tends to have the least protein per gram compared to other types.
  
• Firm Tofu: Just like the name, this tofu is is firm, and has a slight “give” when pressed. Firm tofu is a great texture for tofu “egg” scrambles – where you might want a firm, yet not too firm texture.
  This type tends to have more protein per gram than soft or silken tofu.
  
• Extra or Super Firm Tofu: This type has the least amount of water and tends to be the most concentrated in plant based protein. It’s drier texture has the firmness of some meat products, making it excellent for baked tofu recipes or as a meat substitute in stir-frys.

Is Tofu Vegan? (Let’s break down the ingredients)

Yes, tofu is inherently vegan.

That’s because it typically contains these core vegan ingredients:

• Water: Is there anything more vegan than water?
• Soybeans: This legume is inherently plant based. The combination of soybeans and water results in a very minimal “soymilk,” that makes the bulk of tofu.
• Coagulant: These help the water and soymilk become more solidified to form what we know of as tofu. Salt or acid coagulants are commonly used. An example of a popular salt coagulant is calcium sulfate, which also adds calcium. These coagulants do not involve animal products(1).

When Is Tofu Not Vegan Friendly?

Tofu is not vegan friendly if it is served with animal products.

Here are some examples of tofu dishes that are not vegan friendly:

• Soups that include eggs or fish or are made with animal derived broth
• Tofu based desserts with honey or food coloring made from insects
• Gelatin based coating to give tofu texture
• Tofu marinated in oyster sauce or honey.
• Stir fired tofu made with dairy butter

Tips For Vegans Eating Tofu At Restaurants

Tofu is a great option for vegans who are eating out, unless you have a soy allergy– in that case, avoid it!)

Still, there are several tofu dishes that may contain animal products.

For example, some times tofu soups at Asian restaurants include eggs or a fish derived broth.

With that in mind, here’s some quick tips for vegans eating tofu at restaurants:

1. Avoid tofu dishes that include animals, such as tofu egg drop soup, or
2. ask if your tofu dish can be made vegan!
3. Look for tofu dishes that are listed as vegan. If they are listed as “plant based” ask someone if that means vegan.

Do Vegans Eat Tofu?

Many vegans who aren’t allergic to soy eat tofu. You could even argue that tofu has much of its fame because it’s such a popular vegan food!

Why is tofu so popular? I’m going to guess it has something to do with it’s versatility.

Tofu is quite bland. That’s great for cooking, because it can take on the flavors you add to it.

If you choose extra firm tofu, you’re also getting a similar texture to meat, something vegans may miss.

Finally, tofu provides health benefits and helps to meet some nutrients of concern on a vegan diet.

Let me put my dietitian hat on and talk about that next!

Health Benefits

I can’t rave enough about tofu because it’s such a healthy, nutrient dense food!

Here’s just some of the health benefits you can get from tofu (if you aren’t allergic to soy!):

• Plant Based Protein: Although limited, some research suggests that replacing red meat with plant based protein may lower mortality risk from heart disease (2). Canada’s 2019 food guide even suggests replacing some meat with plant based protein foods, like tofu(3). I’ve seen most firm tofu products have around 8 grams of protein per serving, and I’ve also seen varieties as high as 14 grams of protein per serving!
  
• Low In Saturated Fat: Depending on the brand and type of tofu, these soybean curds may have virtually no saturated fat or only a little. Too much saturated fat could increase the risk of heart disease(4). Most of the fat in raw tofu is polyunsaturated(5)It would be healthier to replace saturated fats with plant based polyunsaturated fats, plant based monounsaturated fats or healthy carbohydrates like whole grains or fiber rich carbohydrates.
  
• Isoflavones: These antioxidant and phytoestrogens might reduce the risk of breast cancer according to some research of moderate lifetime soy intake (6). This is one of the reasons why I chow down on soy!
  
• Calcium (in calcium set tofu): Calcium set tofu can contain a hefty amount of calcium, at about 350 milligrams of calcium per 100 grams of raw tofu prepared with calcium sulfate! This crucial nutrient for bones and teeth can sometimes be tricky to get enough of as a vegan. Check out my article about calcium in tofu to learn more.
  
• Lysine: This essential amino acid can be easy to forget about if you are a vegan who doesn’t eat many legumes (not recommended unless your doctor tells you otherwise), or high whole food plant based protein’s like seitan. Luckily, tofu is lysine rich!
  
• Essential Amino Acids: Tofu is a “complete protein” meaning it contains all the essential amino acids in sufficient quantifies. This isn’t as important if you are eating a variety of healthy foods including grains, legumes, nuts and seeds. But I just had to mention it for the icing on the “tofu cheesecake!” 😉

Vegan Tofu Recipes

Tofu isn’t only for vegetarians. I hope you got the hint by now!

But if you’re not (yet) persuaded, check out these mouthwatering dietitian created recipes featuring tofu!

Tofu Caprese Skewers

Who needs cheese when you have tofu? If you have minimal cooking skills, or are intimidated by tofu, give this recipe a try.

Tofu Sliders

Replace the meat with gut loving tofu and watch the look on your carnivore cousins face when you tell him what it is! You can check out the recipe @MarriedToHealth on Instagram.

Power Bowls

Tofu + Veggies + a carbohydrate rich source sounds like a recipe for balanced yumminess.

Get inspired with these ideas:

Mexican Buddha Bowl

Why not skip the mexican takeout and try a buddha bowl? Get the recipe here.

Crispy Tofu with Black Pepper Sauce

One of my favorite ways to eat tofu is stir fired with other broccoli. Check out this Asian inspired tofu, veg, and rice bowl here.

Grilled Tofu

A fish free way to get a filling dose of protein! Check out Melissa’s recipe for grilled tofu over here.

Tofu Scramble

Egg tofu (without the eggs) is one of my favorite ways to use tofu! It’s not quite eggs, but satisfies that savory craving. Snag this recipe here.

Tofu Filled Lasagna

Tofu replaces ricotta in this Italian inspired dish that’s going to have people thinking they can actully give up cheese 😉 Check it out over here.

Pesto Inspired Tofu

Pesto without cheese? You bet!

Tofu paired with nutritional yeast help give this dairy free option a cheesy flavor. Check it out the recipe here.

Tofu Nuggets

See if your guests can tell that the base is actually made from tofu! Who needs chicken when you can recreate that meaty texture without animals?

Snag this recipe here.

And if you miss popcorn chicken from KFC, check out this vegan recipe from Bites with Blair.

Chocolate Silken Tofu Pie

This recipe had me at chocolate (I kind of like chocolate treats a lot 😉 )!

Silken tofu makes this pie extra silky. Check out the recipe here.

Final Words

Tofu is inherently vegan since it is made with only plant based ingredients.

Still, some dishes that include tofu may not be vegan because they include animals products. For example, tofu marinated in honey is not vegan. If you have concerns, check the ingredients, or find out how your tofu dish is made.

Tofu is nutrient dense and has many health benefits. If you are not allergic to soy, what are you waiting for?

I hope that you feel like a tofu whiz now! If you enjoyed this article, be sure to check out our other related posts like:
What Cereals are Vegan?
Is Peanut Butter Vegan?
Is Oatmeal 100% Plant Based?
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