Does tofu contain protein? Building a plant-based lunch

Does tofu contain protein?

Yes. Tofu is made from soybeans and contains protein. Harvard's Nutrition Source describes soy protein as containing all nine essential amino acids. Water content and processing differ between tofu products, so one protein figure cannot describe every block or every prepared tofu dish. [1]

Choose the texture for the dish

For pieces that hold their shape during baking or pan cooking, start with firm tofu and follow its pack instructions. Soft tofu suits a different, spoonable style. Do not expect silken tofu to behave like the firm pieces in a photograph. Change one variable at a time when trying a new product: the tofu type, thickness or cooking method.

Use mushrooms for a different texture

Try a warm plate of tofu, mushrooms, rice and vegetables, or soft tofu with sides and dressing served separately. Ginger, spring onion, pepper and herbs offer familiar flavour directions. You do not need to turn tofu into an imitation of meat. Choose a meal you would enjoy again on an ordinary working day.

Read figures for the amount you eat

Check whether the label gives nutrition per 100 g or per serving. Oil, dressing and coatings change the complete dish. Figures for plain tofu cannot establish the calories in a fried, dressed meal. For a prepared portion, ask for information based on that recipe rather than borrowing a number from a different product.

Plant-based does not mean allergen-free

Soy is a food allergen highlighted by the FDA. A plant-based dish may be unsuitable for someone with a soy allergy. Discuss ingredients, sauces, shared utensils and cross-contact before confirming. The words vegetarian or plant-based are not an allergy guarantee. [2]

Explore tofu on the menu

Eat Better's indicative choices include baked tofu with seasonal mushrooms and king oyster mushrooms with tofu. Review the ingredients, discuss preferences and select portions. A plant-based lunch should be something you enjoy, rather than a punishment for a previous meal. Availability, suitability and delivery fees are confirmed before payment.