Tofu

Overview

Tofu is a soy-based food providing complete plant protein, isoflavones (genistein), and choline, supporting neurotransmitter synthesis and neuroprotection. Tofu is listed as a source for iron, choline, tryptophan, and tyrosine.

Within the BRAIN Diet framework, high-tyrosine protein (eggs, tofu, turkey) for morning meals to support dopamine synthesis. Tofu is often calcium-fortified, making it valuable for plant-based diets [1][2].

Key Nutritional Highlights

• Tofu supplies soy isoflavones such as genistein studied for neuroinflammatory and metabolic pathways [1]
• Tofu contributes non-heme iron and calcium when fortified; meal pairing affects mineral absorption [2]
• Tofu is a soy-based food providing complete plant protein, isoflavones (genistein), and choline, supporting neurotransmitter synthesis and neuroprotection. [1]
• Tofu is listed as a source for iron, choline, tryptophan, and tyrosine. [2]
• High-tyrosine protein (eggs, tofu, turkey) for morning meals to support dopamine synthesis.
• Tofu is often calcium-fortified, making it valuable for plant-based diets.

Food Context

Synergies

• Pair with grains for complete amino acid profile; grain-legume complementarity improves essential amino-acid coverage
• Part of diverse plant protein strategy
• High-tyrosine protein (eggs, tofu, turkey) for morning meals to support dopamine synthesis

Sourcing

• Choose calcium-fortified varieties when possible for bone health and calcium support

Preparation

• Can be prepared various ways (baked, fried, steamed); gentle cooking preserves nutrients

Essential Amino Acid Profile

This food provides a complete essential amino acid profile typical of soy.

Notable amino acids:

• Leucine
• Lysine

Recipes

no recipes found

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	144 kcal	—
Protein	17.3 g	—
Total fat	8.7 g	—
Saturated fat	1.3 g	—
Carbohydrates	2.8 g	—
Fibre	2.3 g	—

Key vitamins and minerals

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	2.7 mg	14.8%
Magnesium	58 mg	13.8%
Phosphorus	190 mg	27.1%
Manganese	1.2 mg	51.3%
Selenium	17.4 µg	31.6%
Calcium	683 mg	68.3%
Copper	0.4 mg	42%

Bioactive compounds

Explicitly identified compounds, including individual fatty acids, with a defensible quantity or an explicit qualitative status. Asterisks (*) identify supplementary sources below. Unquantified or trace constituents are not automatically admitted to the Substances list.

Compound / class	Amount per 100 g	Notes
Linoleic Acid	4.3 g	—
Alpha-linolenic acid (ALA; 18:3 n-3)	0.6 g *	USDA 18:3 quantity; isomer from USDA soybean oil nutrient 1404
Genistein	Present — quantity not established *	—
Choline	Present — quantity not established *	—

Source notes (supplementary):

• * Alpha-linolenic acid (ALA; 18:3 n-3): This value uses a documented composition interpretation. See FCIR-018.
• * Genistein: USDA Database for the Isoflavone Content of Selected Foods lists genistein in Tofu; the selected SR Legacy proximate panel does not include isoflavones.
• * Choline: Tofu is a choline-containing food; the selected USDA SR Legacy record omits choline, so quantity is not established from that panel.

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Tofu, raw, firm, prepared with calcium sulfate, FDC ID 172475, SR Legacy bulk (April 2018), per 100 g edible portion, last checked 2026-08-15

Substances

Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.

11 substances in this food

Ca²⁺

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

Choline

Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes

Cu²⁺

Copper

Cofactor in redox enzymes; dopamine β-hydroxylase; iron metabolism interplay

Genistein

Soy isoflavone; ECS modulation via FAAH inhibition; anti-inflammatory/neuroprotective

Fe²⁺

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Linoleic Acid (LA, n-6)

Essential omega-6; precursor to arachidonic acid and eicosanoids

Mg²⁺

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

Mn²⁺

Manganese

Cofactor for MnSOD (SOD2); mitochondrial antioxidant defense

PO₄³⁻

Phosphorus (Phosphate)

Structural phosphate in ATP, phosphocreatine, phospholipids, DNA/RNA, and signalling

Se^2-

Selenium

Antioxidant enzyme cofactor (GPx); supports redox balance

ALA (Alpha-Linolenic Acid)

Essential omega-3 precursor; limited conversion to DHA/EPA

References

[1] Tofu supplies soy isoflavones such as genistein studied for neuroinflammatory and metabolic pathways. Fuloria et al. 2022. Genistein: A Potential Natural Lead Molecule for New Drug Design and Development for Treating Memory Impairment

[2] Tofu contributes non-heme iron and calcium when fortified; meal pairing affects mineral absorption. Hallberg et al. 1989. Iron absorption in man: ascorbic acid and dose-dependent inhibition by phytate