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.
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)
Selected food and preparation: Tofu, raw, firm, prepared with calcium sulfate. per 100 g edible portion.
Core nutrients
| Nutrient | Amount per 100 g | % reference intake 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
Vitamins and minerals supplying at least 10% of an adult reference intake per 100 g, derived from the composition panel.
| Nutrient | Amount per 100 g | % reference intake per 100 g |
|---|---|---|
| Iron | 2.7 mg | 14.8% |
| Zinc | 1.6 mg | 14.3% |
| 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% |
| Vitamin B1 | 0.2 mg | 13.2% |
Bioactive compounds
Content applies to the food and preparation identified in the source notes.
| 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 |
- Alpha-linolenic acid (ALA; 18:3 n-3): This value uses a documented composition interpretation.
Technical provenance
Alpha-linolenic acid (ALA; 18:3 n-3): This value uses a documented composition interpretation. See FCIR-018.
Substances
12 substances in this food
Linoleic Acid (LA, n-6)
USDA FoodData Central reports linoleic acid in Tofu, raw, firm, prepared with calcium sulfate.
Phosphorus (Phosphate)
USDA FoodData Central reports phosphorus in Tofu, raw, firm, prepared with calcium sulfate.
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] Hallberg et al. (1989). Iron absorption in man: ascorbic acid and dose-dependent inhibition by phytate. Human mixed-meal iron-absorption series: phytate inhibits non-haem iron absorption; ascorbic acid can counteract that inhibition. Mixed-meal evidence, not a trial of this food.
[3] NTP-CERHR Expert Panel Report on Genistein (2006)
[4] USDA Database for the Choline Content of Common Foods, Release 2 (2008)