Protein · ingredient guide
Tofu
A soft, versatile soy protein made by curdling soy milk. When set with calcium salts it also becomes a solid non-dairy source of calcium.
Key nutrients
- Protein
- Calcium (if calcium-set)
- Iron (non-heme)
- Soy isoflavones
- Magnesium
Why it helps at midlife
Tofu offers complete plant protein for muscle maintenance, and calcium-set tofu contributes to bone-supporting calcium intake as estrogen declines. Like other soy foods it supplies isoflavones, which may modestly ease hot flashes in some women — the evidence is inconsistent, so tofu is best seen as a healthy protein rather than a menopause treatment. Replacing some red or processed meat with tofu also supports a heart-friendly diet.
Food supports overall health — it doesn't treat or cure any condition. Talk to your clinician about symptoms, supplements, or a diagnosis.
How to use it
- Press firm tofu, then cube and roast, pan-fry or stir-fry.
- Blend silken tofu into smoothies, sauces and puddings for creaminess.
- Marinate before cooking — tofu takes on whatever flavor you give it.
Good to know
- Check the label for calcium sulfate or calcium chloride if you want the calcium benefit.
- Pressing out water helps firm tofu brown and crisp instead of steaming.
Recipes that use it
Frequently asked questions
Only when it is set with a calcium salt (calcium sulfate or chloride) — then it can be a good non-dairy calcium source. The label lists this under ingredients or nutrition facts.