Dietitian's Guide to Tofu

Why House Foods Tofu?

House Foods America continues to be a family-friendly company that consistently satisfies our consumers while keeping sustainability top-of-mind. We take great pride in the quality of our products, and all our tofu is made exclusively from Non-GMO soybeans grown in the U.S. Because we have manufacturing facilities on both the East and West coasts, we are able to provide the freshest tofu products. Delivering smiles and happiness to generations of families is our number one priority.

Nutrition and Health Benefits of Tofu and Soy

The 2015 Dietary Guidelines for Americans highlights soyfoods and beverages in four food groups focusing on healthy eating patterns. Tofu and other soy products appear as protein foods, soymilk as a dairy alternative, and edamame in the vegetable group. With a shift in healthier food and beverage choices, we see more individuals adopting a plant based diet.

A plant based diet is one that mainly gets its protein intake from plants as opposed to animals. Plant based protein foods include soyfoods such as tofu, beans, grains, nuts and seeds. Soyfoods aren't just a prime candidate for a plant based diet, they also play a major role in a nutritious diet that offers excellent health benefits.

  • Heart Health: FDA approved a health claim that 25 grams of soy protein per day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart diseasei.
  • Weight Management: Protein rich soyfoods can help with weight management. When soyfoods replace other protein sources, they help lower body weight and fatii as well as lower LDL (bad) cholesteroliii.
  • Soy in Muscle Growth and Recovery: Skeletal muscles are essential to coordination, balance, speed, and strength for all ages. Dietary protein, like soy and animal protein, provides both essential amino acids and calories necessary to help build and repair muscles, organs, and tissues in the body for physically active individualsiv.
  • Soy is a Complete Protein: Soy protein found in tofu contains all 9 essential amino acids in the proportions needed for our body to grow and stay healthy. Soy protein is highly digestible and is comparable to beef, milk, fish, and egg protein in terms of protein qualityv, according to the PDCAAS (Protein Digestibility Corrected Amino Acid Score), an internationally accepted standard method for assessing protein quality.

Myths You've Heard about Tofu and Soy

We want to clear up any misconceptions you may have heard about Tofu and Soy. More information and studies show that soy is actually good for you as part of a healthy balanced diet. Read about the Safety of Soyfoods and Confusion about Soy written by practice groups of the Academy of Nutrition and Dietetics and debunk some myths!

Quite often we hear concerns regarding soy and breast cancer. We want to set the record straight: eating soyfoods regularly may be protective against breast cancer, especially when begun in childhood or early adolescence. Here're some scientific studies and the statements from the American Institute for Cancer Research and the American Cancer Society on soy and breast cancer.

Recent Research and Allergen Information

Soy is listed as one of the top eight allergens, but in fact The American College of Allergy, Asthma, and Immunology estimates that only 0.4% of American children under 18 are allergic to soyvi.

New for 2017: Here are 12 reasons to eat soyfoods and additional research to win you over!

Recipes and Tips

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Over the years tofu has made its way past traditional Asian cuisines and into the diets of mainstream Americans. With a variety of textures, tofu's versatility makes it easy to incorporate into countless recipes.

Soft tofu can be simply blended into a smoothie, or used to replace eggs or other dairy products in desserts and baked goods. Firm tofu is a great cholesterol-free meat replacement in burgers or sandwiches. It's just as tasty with a favorite marinade and tossed on the grill too!

More tips for cooking tofu can be found here.


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Shirataki, a traditional Japanese food, is an ultimate gluten-free, low-calorie noodle substitute. Made from Konnyaku or Konjac, an Asian yam, these noodles are low in calories and carbs, making them great for those who are diabetic, watching their weight, or have gluten sensitivity.

We offer several kinds of Shirataki noodles, but not all noodles are created equal. Each type of Shirataki noodle offers its own benefits, but all of them can be used interchangeably in recipes depending on one's preference. The texture, however, varies among the noodles. Traditional Shirataki noodles have a bit of a snap to them, while Tofu Shirataki is slightly chewier in texture. Smart Noodle® is similar in texture to whole wheat pasta.

All of our Shirataki noodles conveniently come pre-cooked and can be prepared in 3 easy steps. Here’s more on how to prepare Shirataki.

From soups and salads to Asian dishes and pasta, Shirataki noodles make it easy to create lighter versions of virtually any noodle or pasta recipe. Check out these great recipes.

Tofu Calendar

A plant-based diet has never been more exciting with our Tofu Calendar. We have recipes for every occasion, making it easy to incorporate into your program. Check out our NEW recipes for 2017!

iUnited States Food and Drug Administration. Federal Register 64 FR 57699 October 26, 1999-food labeling: health claims; soy protein and coronary heart disease; final rule. Page 57699-57733.
iiHu X1, Gao J, Zhang Q, Fu Y, Li K, Zhu S, Li D. Soy fiber improves weight loss and lipid profile in overweight and obese adults: a randomized controlled trial. Mol Nutr Food Res. 2013 Dec;57(12):2147-54.
iiiTokede OA1, Onabanjo TA2, Yansane A3, Gaziano JM. Soya products and serum lipids: a meta-analysis of randomised controlled trials. Br J Nutr. 2015 Sep 28;114(6):831-43.
ivRodriguez NR, DiMarco NM, Langley S. American Dietetic Association; Dietitians of Canada; American College of Sports Medicine. Position of the American Dietitic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. J Am Diet Assoc. 2009; 109:509-527.
Phillips SM, Moore DR, Tang JE. A critical examination of dietary protein requirements, benefits, and excesses in athletes. Int J Sport Nutr Exerc Metab.2007;17(suppl):S58-S76. - See more at:
vHughes GJ, Ryan DJ, Mukherjea R,et al. Protein digestibility-corrected amino acid scores (PDCAAS) for soy protein isolates and concentrate: criteria for evaluation. J Agric Food Chem. 2011;59:12707-12712.
viAmerican College of Allergy, Asthma, and Immunology. Types of Food Allergy, Soy Allergy. Accessed January 23, 2016.