High in plant protein
Tofu is rich in complete plant-based protein, providing all essential amino acids. It’s a great meat alternative for vegetarians and supports muscle repair, growth, and satiety.
Heart-friendly fats
Tofu contains unsaturated fats and omega-3s that help lower bad cholesterol and support cardiovascular health. It’s also low in saturated fat, making it ideal for heart-conscious diets.
Bone strengthening
Packed with calcium and magnesium, especially when calcium-set, tofu helps maintain strong bones and may reduce the risk of osteoporosis with regular consumption and weight-bearing exercise.
Supports weight management
Low in calories yet high in protein and nutrients, tofu promotes fullness and reduces cravings, making it a smart food choice for healthy, sustainable weight loss or control.
Hormonal balance
Tofu contains phytoestrogens, which are plant compounds that may help balance estrogen levels. This can ease symptoms of menopause and support hormonal health, especially in women.
Gut-friendly
Tofu is easy to digest and less likely to cause bloating than many animal proteins. It contains fibre and compounds that may support gut bacteria and digestive comfort.
May reduce cancer risk
Some studies suggest the isoflavones in tofu may reduce the risk of certain cancers, especially breast and prostate, by blocking harmful estrogen activity and fighting inflammation.
Blood sugar regulation
Tofu’s high protein and low-carb content helps stabilise blood sugar levels, making it a beneficial choice for people managing diabetes or insulin resistance.
Rich in iron
Tofu provides a good source of plant-based iron, supporting red blood cell production and oxygen flow, especially important for those who don’t consume meat.
Versatile and allergen-friendly
Naturally gluten-free and dairy-free, tofu suits many diets. Its versatility makes it easy to incorporate into meals, boosting nutritional value without complicating cooking.