Tofu is obtained from soybeans in several manufacturing steps. The protein-rich product is a staple food of many Asian countries. In Western countries, tofu is especially popular among vegans and vegetarians as a meat substitute.
Here’s what you should know about tofu
Tofu is obtained from soybeans in several manufacturing steps. The protein-rich product is a staple food of many Asian countries. Tofu is a food product that is extracted from the soybean through several manufacturing steps. Therefore, tofu is also called bean curd or bean cheese. The origin of tofu cannot be traced back with certainty. However, it can be assumed that the product comes from China. There it was already produced in the 2nd century before Christ. Gradually, tofu spread to Korea and other Asian countries. Nowadays, tofu is an important staple food in China, Japan, Vietnam, Korea and Thailand. The food is also becoming increasingly popular in the Western world. Due to its high protein and iron content, tofu is very popular in these countries, especially among vegetarians and vegans. Here, tofu is used as a meat substitute. Tofu is made from white soybean dough. Production from dark dough is rather rare. For production, it is important that the protein components of the soy milk coagulate. For this purpose, substances such as citric acid, magnesium chloride and gypsum are used, which are skimmed off afterwards. After the proteins have coagulated, the curd-like product is dehydrated and pressed into blocks. The manufacturing steps are similar to the production of cheese from milk. Depending on the method of production and the consistency of the final product, different types of tofu are distinguished. In addition to fresh tofu made from tofu blocks, silken tofu is especially popular. This variety has the highest water content and its consistency is reminiscent of vanilla pudding. There is also solid Asian tofu, solid Western tofu with very low moisture, processed tofu, smoked tofu, pickled tofu and frozen tofu. Tofu is an important product for the food industry. It is not only used as a meat substitute by vegetarians and vegans, but is an integral part of various food products in the form of soy protein.
Importance for health
Tofu is especially nutritionally valuable for vegan and vegetarian people. Tofu contains a lot of iron. Since vegans and vegetarians consume little or no animal products, they must obtain this trace element elsewhere. Tofu is a healthy source of this. In addition, the product made from soybeans contains high amounts of protein. Vegetable proteins are easier for the body to utilize than proteins from animal foods. Tofu provides the vital proteins in the form of all essential amino acids. In addition, consumption of soy protein can lower LDL cholesterol levels. High cholesterol is a significant risk factor for cardiovascular disease. Regular consumption of tofu can thus help prevent such diseases. Tofu naturally contains no cholesterol, no lactose and no gluten. Therefore, it is especially good for people who need to watch their cholesterol levels. In addition, people who suffer from celiac disease, which means they are not allowed to eat gluten, can consume tofu. It is also a suitable food for people who suffer from lactose intolerance. In addition to protein and iron, tofu provides many valuable vitamins, minerals and trace elements. Especially in combination with products that provide a lot of vitamin C, such as cabbage and lemon, tofu is very valuable. With the help of the vitamin, micronutrients such as iron become more usable for the body. In addition, tofu is a fairly low-fat product. This fact makes it suitable as a dietary food. A low-fat diet prevents diseases such as high blood pressure and arteriosclerosis.
Ingredients and nutritional values
| Nutritional information |
Amount per 100 gram |
| Calories 76 | Fat content 4.8 g |
| Cholesterol 0 mg |
Sodium 7 mg |
| Potassium 121 mg | Carbohydrates 1.9 g |
| Dietary fiber 0.3 g |
Protein 8 g |
100 grams of tofu has a caloric value of 76 kilocalories, making it quite low in calories.100 grams consist of about 72 grams of water, 4.8 grams of fat, 8 grams of protein, 1.9 grams of carbohydrates and 0.3 grams of fiber. Tofu contains vitamin A, beta-carotene, vitamin B1, B2, B3, B5, B6, B7, B9, vitamin E and folic acid. In addition, the product from soy protein provides the minerals calcium, chlorine, potassium, magnesium, sodium and phosphorus. Tofu also provides important trace elements such as iron, zinc, manganese, copper, iodine and fluorine. Tofu ingredients vary slightly by variety. Tofu varieties with higher moisture content, such as silken tofu, provide less protein than solid tofu varieties.
Intolerances and allergies
Intolerances and allergies are manifested by a hypersensitive reaction of the human body to a specific allergen. Tofu is made from soy. This is one of the twelve major allergens. An intolerance to soy is characterized by various reactions. Among other things, vomiting, diarrhea, a swollen mouth, breathing problems and skin rashes can occur. Depending on the severity of the allergy, the symptoms vary in severity. An intolerance to soy should be diagnosed by a physician. If an allergy is present, products made from soy should be avoided. In addition to tofu, these include soy milk, soy yogurt, tempeh, miso, natto, yuba, soy flour, edamame and meat substitutes. In addition, it is common for those with a soy allergy to also have an intolerance to soy lecithin. This substance is found in many products such as chocolate, margarine, cookies, bread, baked goods and ready meals.
Shopping and kitchen tips
Tofu is available in the refrigerated section of supermarkets and health food stores. In addition, the product can be purchased in Asian grocery stores. Tofu, like other protein-rich products, tends to be perishable. However, seasoned, smoked and fresh tofu from the refrigerated section will keep unopened for at least a year. It should be stored in the refrigerator. Once opened, it will keep for about two to three days. It should be kept tightly closed or wrapped in foil. Fresh tofu can also be placed in a container filled with water after opening the package. If the water is changed daily, the soy product is still edible for about a week. The degree of freshness of tofu can be determined relatively easily by a sensory olfactory test. Since tofu is odorless, tofu that has already acquired an unpleasant odor should no longer be consumed. Tofu can also be frozen. However, this is not necessarily recommended, as it crumbles very easily after thawing and has a very soft consistency.
Preparation tips
Tofu is very tasteless by nature. That is why it can be used universally. Tofu can be prepared sweet or savory. It takes the flavor of strong foods like garlic, soy sauce, curry and coconut milk well and complements many dishes. Tofu can be served as a cold side dish, fried, deep-fried, boiled or grilled. Especially firm tofu works well as a meat substitute in various dishes. In addition, it fits well as a filling, is suitable for casseroles, stews and roasts. Softer types of tofu, such as silken tofu, are good for preparing desserts, sauces or soups. The texture of tofu can be changed by pureeing or boiling.
