top of page

How to Explore the World of Tofu: Nutrition, Recipes, and Industry Insights

Photo by: Riki Risnandar

Tofu: A Versatile and Nutritious Food

Tofu, also known as bean curd, is a popular food in many parts of the world, particularly in East Asia. It is made by coagulating soy milk and pressing the resulting curds into blocks or other shapes. Tofu has a mild flavor and a soft, silky texture that makes it a versatile ingredient in many dishes. In this article, we'll explore the history and nutritional benefits of tofu, how it's made, and some tasty ways to enjoy it.

History of Tofu

Tofu originated in China over 2,000 years ago and spread to other parts of East Asia, including Japan, Korea, and Southeast Asia. Legend has it that tofu was invented by a Chinese prince who accidentally curdled soy milk with nigari, a type of seawater. Over time, tofu became an important food in Chinese Buddhist cuisine because it was a cheap and abundant source of protein for monks who followed a vegetarian diet.

Nutrition Facts

Tofu is a nutrient-dense food that is low in calories and high in protein, vitamins, and minerals. Here is a breakdown of the nutritional content of a 100-gram serving of firm tofu:

Polina Tankilevitch
  • Calories: 70

  • Protein: 8 grams

  • Fat: 4 grams

  • Carbohydrates: 2 grams

  • Fiber: 1 gram

  • Calcium: 350 milligrams (35% of the Daily Value)

  • Iron: 1.8 milligrams (10% of the Daily Value)

  • Magnesium: 63 milligrams (16% of the Daily Value)

  • Phosphorus: 121 milligrams (12% of the Daily Value)

Tofu is also a good source of other important nutrients, such as potassium, copper, and zinc. Additionally, it is a complete protein, which means it contains all nine essential amino acids that our bodies need to function properly.

How Tofu Is Made

Tofu is made from soybeans that have been soaked, ground, and boiled to create soy milk. The soy milk is then coagulated using a coagulating agent, such as calcium sulfate, magnesium chloride, or nigari. The resulting curds are pressed into blocks or other shapes and then packaged for sale. The type of coagulating agent used determines the texture of the tofu. For example, tofu made with nigari is firmer than tofu made with calcium sulfate.

Types of Tofu

There are several types of tofu, each with its own texture and culinary uses. Here are some of the most common types:

  • Soft tofu: This type of tofu has a high water content and a delicate, custard-like texture. It is often used in soups, smoothies, and desserts.

  • Firm tofu: This type of tofu has a lower water content and a firmer, meatier texture. It is versatile and can be used in stir-fries, salads, and sandwiches.

  • Extra-firm tofu: This type of tofu has the lowest water content and the firmest texture. It is ideal for grilling, frying, or baking.

  • Silken tofu: This type of tofu is made by coagulating soy milk without separating the curds from the whey. It has a smooth, creamy texture and is often used in dips, sauces, and desserts.

Photo by Farhad Ibrahimzade

  1. Mapo tofu: This spicy Sichuan dish features ground pork, tofu, and a flavorful sauce made with fermented black beans, chili bean paste, and Sichuan peppercorns. It's typically served over rice.

  2. Tofu stir-fry: This simple and healthy dish combines tofu with vegetables like broccoli, carrots, and bell peppers. It's seasoned with soy sauce, garlic, and ginger for a flavorful and satisfying meal.

  3. Tofu scramble: This vegan alternative to scrambled eggs is made by crumbling tofu and cooking it with vegetables like spinach, tomatoes, and onions. It's seasoned with turmeric, nutritional yeast, and other spices for a delicious and protein-packed breakfast.

  4. Tofu noodle soup: This comforting soup features soft tofu and noodles in a savory broth made with mushrooms, soy sauce, and miso paste. It's a great option for a cozy and satisfying meal.

  5. Tofu chocolate mousse: This vegan dessert is made by blending silken tofu with cocoa powder, maple syrup, and vanilla extract. It's a healthier alternative to traditional chocolate mousse that still satisfies your sweet tooth.

In conclusion, tofu is a versatile and nutritious food that has a long history in East Asian cuisine. It's packed with protein, vitamins, and minerals, and can be used in a variety of dishes, from savory stir-fries to sweet desserts. Whether you're a vegetarian, vegan, or just looking for a healthy and tasty ingredient to add to your meals, tofu is definitely worth trying.

Popular Tofu Recipes

Tofu is a versatile ingredient that can be used in many different recipes. Here are some popular recipes to try

Tofu Industry and Consumption

Tofu is an important food in many parts of the world, particularly in East Asia, where it has been a staple for centuries. Today, the tofu industry is a global one, with production and consumption taking place in many different countries.

According to a report by the Global Tofu Market, the global tofu market size was valued at USD 2.8 billion in 2020, and it is expected to grow at a compound annual growth rate (CAGR) of 4.8% from 2021 to 2028. This growth is driven by the increasing demand for plant-based protein sources, as well as the rising popularity of tofu among health-conscious consumers.

In terms of consumption, China is the largest consumer of tofu in the world, followed by Japan, South Korea, and Southeast Asia. In these countries, tofu is used in a variety of dishes, from savory stews and stir-fries to sweet desserts and drinks.

Tofu Waste Recycling

The production of tofu generates a significant amount of waste in the form of soybean pulp, also known as okara. This waste product can be a challenge for tofu manufacturers, as it is bulky and difficult to dispose of.

However, there are many creative ways to recycle tofu waste. For example, okara can be used as an ingredient in baked goods, such as bread, muffins, and cookies, as well as in soups, stews, and veggie burgers. It can also be used as a natural fertilizer for plants, as it is rich in nutrients like fiber, protein, and minerals.

Additionally, some tofu manufacturers are working on innovative ways to reduce waste in their production processes. For example, some are using advanced technologies to extract more soy protein from the beans, leaving behind less waste. Others are exploring the use of alternative ingredients, such as chickpeas, lentils, and other legumes, to make tofu and reduce their environmental impact.


Tofu is a versatile and nutritious food that has been enjoyed for thousands of years. Today, it is a growing industry that is driven by the increasing demand for plant-based protein sources. Tofu is consumed in many countries around the world, particularly in East Asia, where it is a staple food. And while tofu production generates waste in the form of soybean pulp, there are many innovative ways to recycle this waste and reduce its environmental impact.

Copyright @ Artha Asia Agriculture 2023

Credits & References

Photo by Polina Tankilevitch:

Photo by Riki Risnandar:

Photo by Farhad Ibrahimzade:

Top Articles

bottom of page