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 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.

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, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

25 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

Histidine

Essential AA; precursor to histamine; roles in enzyme active sites

Fe²⁺

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

Mg²⁺

Magnesium

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

Mn²⁺

Manganese

Cofactor for MnSOD (SOD2); mitochondrial antioxidant defense

Methionine

Essential AA; precursor to SAMe via methylation cycle

Phenylalanine

Essential AA; precursor to tyrosine → catecholamines

PO₄³⁻

Phosphorus (Phosphate)

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

Se^2-

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

Zn²⁺

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

K⁺

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

[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