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. 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
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 micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 2.7 mg | 14.8% |
| Zinc | 1.6 mg | 14.3% |
| Magnesium | 58 mg | 13.8% |
| Selenium | 17.4 µg | 31.6% |
| Calcium | 683 mg | 68.3% |
| Potassium | 237 mg | 7% |
| Folate | 29 µg | 7.2% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B6 | 0.1 mg | 5.4% |
Bioactive compounds
Values below are often from specialist compositional databases or literature, not the standard USDA panel. Asterisks (*) refer to source notes at the bottom of this section.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| ALA | 773 mg | — |
Note: Bioactive-compound values vary substantially by cultivar, species, cocoa or oil percentage, processing, and brand formulation. Show quantitative values only where a defensible source exists; otherwise prefer qualitative presence statements or ranges in source notes.
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
24 substances in this food
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Choline
Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes
Copper
Cofactor in redox enzymes; dopamine β-hydroxylase; iron metabolism interplay
Genistein
Soy isoflavone; ECS modulation via FAAH inhibition; anti-inflammatory/neuroprotective
Histidine
Essential AA; precursor to histamine; roles in enzyme active sites
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Isoleucine
Essential BCAA; energy metabolism; complements leucine/valine
Leucine
Essential BCAA; mTOR signaling; protein synthesis; cognitive load support
Linoleic Acid (LA, n-6)
Essential omega-6; precursor to arachidonic acid and eicosanoids
Lysine
Essential AA; limiting in many cereals; complements legumes
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Manganese
Cofactor for MnSOD (SOD2); mitochondrial antioxidant defense
Methionine
Essential AA; precursor to SAMe via methylation cycle
Phenylalanine
Essential AA; precursor to tyrosine → catecholamines
Selenium
Antioxidant enzyme cofactor (GPx); supports redox balance
Threonine
Essential AA; structural proteins; mucin production
Tryptophan
Serotonin/melatonin precursor; NAD+ pathway substrate; LAT1 transport dynamics
Tyrosine
Dopamine and norepinephrine precursor; LAT1 competition with LNAAs
Valine
Essential BCAA; supports protein balance and neurotransmitter transport competition
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Vitamin B9 (Folate; 5-MTHF)
One-carbon metabolism; methylation; homocysteine recycling
Vitamin B6 (Pyridoxine → PLP)
PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation
ALA (Alpha-Linolenic Acid)
Essential omega-3 precursor; limited conversion to DHA/EPA
References
- Iron (heme & non-heme): Oxygen delivery to brain, dopamine synthesis; food sources include liver, beef, lamb, poultry, fish, lentils, spinach, tofu, pumpkin seeds
- High-tyrosine protein (eggs, tofu, turkey) for morning meals to support dopamine synthesis
- See Soy for detailed isoflavone information; genistein, a soy-derived isoflavonoid, has shown potential as a modulator of several biochemical pathways, including the endocannabinoid system and neuroinflammation
- Acetylcholine and choline: Memory, learning, neuroplasticity; food sources include egg yolks, fish roe, soy, wheat germ, liver (tofu provides choline from soy)
- Serotonin: Mood regulation, emotional control, impulse moderation; food sources include turkey, eggs, dairy, soy, seeds, oats, bananas (tofu provides tryptophan from soy)