Tofu Nutrition: Protein, Calcium and Meal Ideas

Tofu is a versatile soya food that takes on the flavour of its seasoning or sauce. Firm tofu holds its shape in stir-fries and tray bakes, while softer tofu works well in soups, curries and blended sauces.

Nutrition differs between brands and types. The calcium content depends particularly on how it is set, so check the label if calcium is one of your reasons for choosing it.

Pat firm tofu dry, cut it into cubes, season it and roast or pan-fry until crisp at the edges. Add it to noodles, rice bowls, wraps or a vegetable curry.

You do not need to press tofu for half an hour to make a good meal. A quick dry with a clean tea towel and a hot pan is plenty for many recipes.

Pair tofu with vegetables and a higher-fibre carbohydrate, such as brown rice, wholewheat noodles or beans. Sesame, peanuts or cashews can add flavour and texture if they suit your allergies.

Tofu contains soya. If you have a soya allergy or have been advised to limit soya for a medical reason, choose another protein food instead.