Is It Safe To Eat Tofu Every Day? Registered Dietitians Explain

Emily Laurence
Updated ·5 min read

Here's the truth about those "tofu causes breast cancer" claims.

As plant-based eating remains popular, you may find yourself searching for tofu recipes more often. A big perk of the protein is its versatility; tofu can be integrated into any type of cuisine. Unlike animal proteins, it doesn’t even need to be cooked if you’re in need of some quick protein to add to a salad or other dish.

There’s no doubt that tofu is one of the most popular plant-based proteins, but questions remain about whether or not it’s safe to eat every day. Perhaps you’ve heard that eating it regularly increases the risk of breast cancer. Or maybe you just find it hard to believe it can energize the body as much as eating meat can. Here, registered dietitians set the record straight, answering the biggest questions about tofu, including whether or not it’s good for you.

Related: Confused About the Differences Between Plant-Based vs. Vegan Diets? Here's How They're Different (and 12 Ways They're Similar)

Is Tofu Good for You?

First things first: What exactly is tofu? “Tofu is made in a process similar to cheese-making by pressing condensed soy milk into blocks,” explains Vandana Sheth, RDN, CDE, FAND, a registered dietitian and the author of My Indian Table: Quick and Tasty Recipes. Registered dietitian Sonya Angelone, RDN, adds to this, saying that tofu is made by curdling soy milk that is then pressed into a solid block to remove much of the water.

Sheth adds that it comes in a variety of textures from ultra-soft to extra-firm, all options you’ll likely see at your local grocery store. “Silken or soft tofu has more water and extra-firm tofu has more water pressed out of it so will be denser and higher in nutrients,” Angelone says.

Related: 150+ Foods You Can Enjoy on. Plant-Based Diet, From Red Wine to Pistachios

Both dietitians say that tofu is indeed a healthy food because it contains many nutrients that benefit the body. One of the major ones has already been called out: protein. A half-cup serving of tofu has 22 grams of the nutrient, a sizable percentage of the recommended daily amount of 46 grams for women and 56 grams for men. A serving of tofu has even more protein than a four-ounce serving of beef and almost the same amount of protein as in a four-ounce serving of chicken.

But protein isn’t the only beneficial nutrient in tofu. Both dietitians say that it also contains fiber, calcium, iron, magnesium, phosphorus, potassium and selenium—quite a resume! “Tofu is also rich in isoflavones that may help decrease inflammation and risk for cardiovascular diseases,” Angelone says. She adds that tofu may also decrease risk for certain types of cancers including breast, prostate and stomach cancers. “Isoflavones may be responsible for the cancer-fighting properties of tofu,” she says. Both dietitians say that isoflavones have also been linked to reducing menopause symptoms such as hot flashes, fatigue and mood disturbances.

As if all these benefits weren't impressive enough, Angelone says that studies have also found that tofu may benefit blood sugar levels and enhance bone strength.

Related: Yes, You Can Get Enough Protein from a Plant-Based Diet—Nutritionists Say These Are the 40 Best Plant-Based Protein Sources

Is It Safe To Eat Tofu Every Day?

Considering its impressive list of benefits, you may be convinced that you should add more tofu to your diet ASAP if you don’t regularly eat it already. But what about those claims that eating soy regularly can increase the risk of breast cancer? According to both experts (and scientific studies), this claim is unproven. In fact, quite the opposite is true: Scientific studies show that eating tofu regularly can decrease the risk of breast cancer.

“There are two estrogens on cells that we know of now: alpha and beta receptors. When the alpha receptor is stimulated, it contributes to cell proliferation as in cancer. Soy products stimulate mainly beta receptors, and some alpha as well, which puts a break on this,” Angelone says, explaining how soy products can help protect against cancer and not cause it.

While tofu is considered healthy and safe to eat regularly, Angelone stops short of saying that it should be consumed every day. This is because the vast majority of soy products in the U.S. are genetically modified, which may negatively impact long-term health. “Those who are concerned about this issue can choose organic, non-GMO soy products,” she says.

Tofu is just one of many nutrient-rich plant-based proteins. Switching up what you eat not only keeps meals more interesting, but it ensures that you get a wider range of nutrients too.

But the bottom line is this: If you already eat tofu regularly, you’re benefiting your body in many different ways. If you’ve shied away from tofu in the past because you weren’t sure whether or not it was truly healthy, consider this your go-ahead to give it a shot.

Next up, check out these 40 tofu recipes the whole family will enjoy.

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