Tofu: The Complete Guide — Nutrition, How to Cook It and the Best Recipes

If there is one food that gets equal amounts of love and hate, it is tofu. On one side: an excellent vegan protein source that is cheap, available and endlessly versatile. On the other: many people meet it for the first time as a pale, flavourless white cube and conclude that "tofu is not for me".

So let us set the record straight. Tofu is not a dish — it is an ingredient. Just as nobody eats flour straight from the bag, tofu needs work: pressing, marinating and proper cooking. Once you understand that, it becomes one of the most useful ingredients in a plant-based kitchen.

In this guide I explain what tofu is and which types exist, how much protein and how many calories it has, how to prepare it step by step — and all the recipes that will convert even the biggest sceptics.

What is tofu and what types are there?

Tofu is made from soy milk that is curdled — a process similar to making cheese from cow milk. The whey is drained, and the harder the tofu is pressed, the firmer and more protein-dense it becomes.

In stores you will mainly find three types:

• Silken (soft) tofu: velvety and delicate, perfect for smoothies, sauces, spreads and desserts — less suited to frying.
• Firm tofu: the right choice for most recipes — stir-fries, schnitzels, baking and marinades.
• Smoked or seasoned tofu: ready to eat, excellent in sandwiches and salads.

Want to know how tofu compares with its close relative, tempeh? I wrote a full guide about it: Tempeh vs Tofu: the complete nutritional and scientific guide.

Nutrition: how much protein is in 100g of tofu?

Values vary slightly between brands and pressing levels, but these are the typical numbers per 100g of firm tofu:

• Calories: about 140–150 kcal
• Protein: about 12–17g
• Carbohydrates: about 2g
• Fat: about 8–9g (mostly unsaturated)
• Calcium: calcium-set tofu is one of the best calcium sources in a vegan diet

In plain terms: a 150g portion of tofu gives you roughly 20g of complete protein for under 220 calories. That is one of the reasons it is a staple in my own diet and in the meal plans of the athletes I coach.

How do you cook tofu so it actually tastes good?

The secret has three stages. Skip one of them and you get that famous white eraser.

1. Pressing

Firm tofu comes packed in water. If you do not remove the water, flavour has nowhere to go. Place the tofu between two plates with a weight on top (a book, a pot) for 15–30 minutes, or wrap it in a towel and press gently.

2. Marinating

Tofu is a sponge — once pressed, it absorbs any flavour you give it. I covered this in depth in 3 perfect tofu marinades: classic Asian, Greek-salad style and Buddha bowl. Half an hour is the minimum — overnight is the peak.

3. Cooking

Once the tofu is full of flavour, every method works:

• Pan: cubes seared in a little oil until browned — the base of any stir-fry.
• Oven: slices or cubes at 180–200°C until golden and crisp. Full recipe here: oven-baked tofu.
• Fried: in a crispy coating, as in the tofu schnitzel recipe.

And one small tip that makes a big difference: how to make tofu taste great.

Frequently asked questions about tofu

Can you eat tofu raw?

Yes. Packaged pasteurised tofu is safe to eat straight from the pack. It simply tastes far better after some cooking.

Can you freeze tofu?

You definitely can — and it is a trick worth knowing. Freezing changes the structure of tofu and gives it a spongier, meatier texture that soaks up marinade beautifully. Freeze, thaw, press — and you get tofu with real bite.

How much tofu can you eat per day?

For most people there is no special limit — one or two portions a day is completely normal in a vegan diet. As with any food, variety is the important rule.

Is tofu healthy?

Tofu is rich in complete protein, low in carbohydrates, and in certain versions also a good source of calcium. It is one of the cheapest and most accessible vegan protein sources around.

Is tofu kosher for Passover?

Tofu is made from soy, which is a legume (kitniyot) — so for Ashkenazi Jews it is not eaten on Passover. Those who eat kitniyot can check the certification on the package.

Tofu recipes you have to try

Now that you know the principles, here are the recipes that will make tofu a household favourite:

• 3 perfect tofu marinades — the best place to start.
• Oven-baked tofu — crispy and golden without frying.
• Hot tofu — a warm, comforting dish.
• Tofu schnitzel — the classic that wins over kids and adults.
• Tofu schnitzel in a crispy quinoa coating — an extra-crunchy upgrade.
• Tofu falafel — a vegan twist on the classic.
• Tofu balls in green sauce — an impressive dish for guests.

Want to take it one step further?

If you are looking for high-protein, low-calorie recipes that help you get lean without starving yourself — I collected 20 of them in my book "High Protein, Low Calorie — The Vegan Cutting Guide".

And if you want a personal meal plan built around your body and your goals, read about my nutrition coaching.