Is Tofu Vegan? Everything You Need To Know

Is tofu vegan? It's a question asked by many people embarking on a vegan lifestyle. We all know that tofu is vegetarian, but are there hidden ingredients that make it not suitable for vegans? In this article we'll take a deep dive into everything you need to know about tofu!

Tofu that's cut into pieces on a blue background. — *Is tofu vegan?*

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What Is Tofu?
Is Tofu Vegan?
Is Tofu Healthy?
My Favorite Tofu Recipes For Vegans
What Does Tofu Taste Like?
Frequently Asked Questions
You Might Like These Vegan Resources

What Is Tofu?

Tofu, sometimes known as bean curd, is simply coagulated soy milk that has been pressed to remove the liquid. The result is a dense block of pressed soy bean curd, know as tofu. The longer it's pressed, the firmer the consistency will be.

Tofu can be produced in a variety of ways. The following chart illustrates the kinds of tofu you're most likely to find at the grocery store, and the typical uses for each kind.

Tofu	Uses
Silken Tofu	Soft vegan cheeses, dips, scrambles and sauces.
Regular Tofu	Vegan spreads, curries, stir fry. Not good for deep frying.
Firm Tofu	Can be pan fried, stir fried, and can also be used in spreads. Doesn't crumble when cut.
Extra-Firm Tofu	Pan fry, stir fry, deep fry. Does not absord other flavors well.
Super Firm Tofu	Very dense. Use as a meat substitute.
Seasoned Tofu	Stir fries and curries.
Fermented Tofu	Frequently found in Chinese and Japanese cuisine to add umami flavor.
Smoked Tofu	Eat raw in salads.
Pressed Tofu	Very similar to extra firm tofu.

Is Tofu Vegan?

The answer is a simple YES! Tofu is not made with any animal derived ingredients, so standard varieties of tofu are suitable for a vegan diet.

There are a few uncommon varieties of tofu that are not vegan that are worth noting here, just in case you happen to run into them. These are:

❌Egg Tofu: It's obvious from the name that this tofu isn't vegan. Egg tofu, as the name implies, is made with eggs and soymilk. It's usually packaged in a long cylindrical package and is much more yellow than standard tofu. Egg tofu is popular in Japan, but is harder to come by in the West.

❌Stinky Tofu: Stinky tofu is one of Taiwan's most famous dishes, and it's not always vegan. It's essentially tofu that has been fermented in a brine that's sometimes shrimp or milk.

Tofu in a red bowl with a hand sprinkling sesame seeds over the top. — *Is tofu vegan?*

Is Tofu Healthy?

Tofu is a fantastic source of protein for vegans. It also contains all nine essential amino acids, meaning it's a "complete protein." In addition to its excellent protein profile, tofu is rich in calcium, iron and B vitamins. It also contains fiber, potassium, magnesium, iron, copper and manganese. Tofu is a vegan powerhouse of nutrition!

5 ounces of firm silken tofu contains:

88 Calories
9.78 grams of protein
3.83 grams of fat
3.4 grams of carbs

Possible health benefits of eating tofu:

✅Tofu has been shown to lower bad cholesterol, and modestly increase good cholesterol. See this study for detailed information about tofu's impact on cholesterol. That means that tofu could help maintain heart health. This is especially true if it's used as a substitute for meat.

✅Some studies have shown that the isoflavins in tofu can help maintain bone density as we age, meaning that it could be a helpful in preventing osteoporosis.

✅Tofu may help manage blood sugar levels. One study of postmenopausal women confirmed that supplementing with soy isoflavins reduced fasting insulin levels.

✅The calcium and magnesium in soy may help lessen symptoms of PMS

I recommend buying organic tofu, so as to avoid any potentially genetically modified soybeans that may have been used in its production.

My Favorite Tofu Recipes For Vegans

What Does Tofu Taste Like?

Raw, unseasoned and unsmoked tofu is slightly sweet with a mild nutty flavor. The taste is subtle; some might even say it's tasteless. However, tofu has the unique ability to absorb the flavors around it, making it the perfect candidate for a marinade. Check out my vegan orange chicken if you want to see this principle in action. The tofu perfectly absorbs the orange flavor of the vegan chicken. You could also try these 15 Tofu Marinades to level up your tofu.

I love to soak tofu in a simple marinade of soy sauce, rice vinegar, maple syrup and fresh ginger. All you need to do is put the ingredients in a bowl, cut your tofu into cubes, and soak it in the marinade for 30 minutes - overnight. Now you have teriyaki tofu!

The texture of tofu can also easily be changed. Tofu can magically turn from soft and squishy to crispy and flavorful, depending on the cooking method you use. Have a look at my popular vegan pad Thai to see how I've used crunchy tofu cubes to complement the noodles and veggies in this iconic dish. Another way to get tofu that's crunchy on the outside and soft in the middle is by cooking it in an air fryer. See how to make perfect air fryer tofu here.

While tofu might be bland on it's own, there's a lot of creative ways to make it taste fantastic, which is why it's such a popular meat substitute for vegans. Think of it as a blank canvas, ready for you to transform with your culinary creativity!

Cubes of deep fried tofu in a bowl. — *Is tofu vegan*

Final Thoughts

So, is tofu vegan? The good news is that almost all standard varieties of tofu are suitable for a vegan diet. There are a few exceptions, which are varieties of tofu not commonly found in the West.

Tofu is a protein and calcium rich food - these are nutrients that some vegans might find difficult to get in healthy amounts, so tofu can play an integral role in vegans getting all the nutrients they need to maintain optimal health.