Tofu has gone from a niche health food to a staple in many Indian kitchens — and for good reason. But is tofu actually good for you? For most people, the answer is yes. Here is what the food scientists at Asmin Foods want you to know about tofu’s nutrition, its benefits, and how to eat it well.
Tofu nutrition at a glance
Tofu is made from soybeans and is naturally plant-based, lactose-free and cholesterol-free. A 100 g serving of Asmin tofu provides about 10 g of complete protein — meaning it contains all nine essential amino acids your body cannot make on its own.
5 benefits of eating tofu
- Complete plant protein — a quality protein source for vegetarians, vegans and flexitarians alike.
- Heart-friendly — cholesterol-free and typically lower in saturated fat than many animal proteins.
- Lactose-free & dairy-free — a comfortable choice if dairy does not suit you.
- Supports weight management — filling protein with relatively modest calories.
- Incredibly versatile — it takes on whatever spices and flavours you cook it with.
What makes “good” tofu?
Not all tofu is equal. Look for tofu made from non-GMO soybeans, with no preservatives, and ideally from KTI-free soya — soya low in Kunitz Trypsin Inhibitor, a compound that can interfere with protein digestion. Asmin’s fresh tofu is made from non-GMO, KTI-free soya grown under ICAR guidance, with no preservatives.
How much tofu should you eat?
For most adults, one to two servings of soya foods a day fit comfortably within a balanced diet alongside other protein sources, vegetables and whole grains.
Is soy bad for your hormones or thyroid?
This is a common worry. For most healthy people, moderate soy intake is considered safe and is not shown to cause hormonal problems. If you have a thyroid condition, it is sensible to discuss your overall diet with your doctor.
How to eat tofu
Try tofu bhurji, tofu tikka, tofu in curries, stir-fries and salads. Wondering how it stacks up against paneer? Read our guide on tofu vs paneer.
Frequently asked questions
Is tofu good for weight loss?
Tofu provides quality protein with relatively modest calories, so it can support a weight-management diet as part of balanced meals.
Can I eat tofu every day?
For most people, enjoying tofu daily in normal food amounts is perfectly fine as part of a varied diet.
Is tofu good for diabetics?
Tofu is high in protein and relatively low in carbohydrates, which many people with diabetes find helpful — but always follow your own doctor’s or dietitian’s advice.
About the author: This guide was prepared by the team at Asmin Foods, a Delhi-based food company founded by former Government of India food scientists, specialising in KTI-free soya tofu and ready-to-cook millet foods.