Is It Healthy to Eat Tofu Every Day? What to Know About Breast Cancer Risks, Protein Content and More

Tofu is a protein-packed staple ingredient in certain Asian cuisines and plant-based diets. And, with benefits for your bones and muscles, there’s good reason for just about everyone to make tofu a part of their diet. It’s a great source of plant-based protein, but tofu also contains other nutrients, like iron, magnesium and potassium, says Natalie Rizzo, registered dietitian and TODAY nutrition editor. “Most tofu is made with calcium sulfate, making it a good source of calcium,” she adds. “Soy also contains isoflavones, naturally occurring plant compounds that have antioxidant properties.” So, is tofu good enough for you to eat it every single day? Is it Healthy to Eat Tofu Every Day? “Yes, tofu can absolutely be part of a healthy diet every day,” Rizzo says. Of course, if you have a soy allergy, you should not eat tofu or any other soy-based products. But for the rest of us, tofu is safe to eat regularly. You may have heard a “persistent myth that the phytoestrogens in soy are harmful or increase breast cancer risk, but human research does not support that claim,” Rizzo explains. Studies have generally found that eating soy either decreases or has no impact on the risk for cancer, the American Cancer Society says. (However, the ACS does not recommend soy supplements.) That means that, for most people, tofu is a healthy source of plant-based protein, minerals and antioxidants that you can eat as frequently as every day, if you’d like. If You Want to Eat Tofu Frequently... Choose the Right Tofu for Your Goals When picking up a pack of tofu at the store, you’ll notice there are different kinds to choose from. “Firm and extra-firm tofu tend to have more protein per serving because they contain less water, so those are my picks if protein is the priority,” Rizzo explains. Meanwhile, silken tofu has a much softer texture and works well in smoothies, sauces, soups and even desserts, she says. Silken tofu does still provide protein, but contains about half the protein per serving that you’ll find in firm or extra-firm tofu. A typical serving of firm or extra-firm tofu will net you around 8 to 12 grams of protein compared to just 4 to 6 grams in soft or silken tofu. ‘I’d also look at the calcium content on the nutrition label if you’re using tofu as a source of calcium,” Rizzo says, “because it varies considerably depending on how the tofu is produced.” Pair it With Other Nutritious Ingredients It’s not just about the tofu: Think about what you’re eating alongside your tofu. Rizzo recommends pairing it with vegetables, whole grains and other plant foods “rather than making tofu the only nutritious component of the meal.” Get a Variety of Protein Sources in Your Day There’s nothing wrong with eating tofu or soy foods a lot — even every single day. But Rizzo is a “big advocate for protein variety,” she explains. “Variety is one of the easiest ways to get a wider range of nutrients.” “Even if tofu is your favorite protein,” she says, “I’d still rotate in beans, lentils, chickpeas, nuts, seeds and other protein sources because each provides a slightly different mix of nutrients.” You can still lean heavily on soy foods, too. But try mixing them up so that you’re not eating the same exact thing every single day. For instance, “One day could be tofu, another edamame and another tempeh,” Rizzo says.