Quantcast
Environmental News for a Healthier Planet and Life

Help Support EcoWatch

Is Tofu Gluten-Free?

Health + Wellness
by [D.Jiang] / Moment / Getty Images

By Alena Kharlamenko

Tofu is a staple in vegetarian and vegan diets.


Many types don't contain gluten—a protein that those with celiac disease or non-celiac gluten sensitivity can't consume. However, certain varieties do.

This article takes a detailed look at what kinds of tofu are safe to eat on a gluten-free diet.

What Is Tofu?

Tofu, also known as bean curd, is made by coagulating soy milk, pressing the curds into solid blocks, and cooling it.

There are several varieties of this popular food. Some of the most common include:

  • Extra-firm. A dense type of tofu that's best suited for hearty dishes like stir-fries or chilis.
  • Firm. The most versatile variety that can be used for grilling, broiling, or scrambles.
  • Soft/silken. A great alternative to dairy and eggs that can be blended into smoothies or used in desserts.
  • Prepared. A convenient and ready-to-eat tofu that's usually flavored and can easily be added to salads or sandwiches.

Tofu is often eaten as a plant-based alternative to meats and other animal proteins and is common in vegetarian and vegan diets (1).

It's considered a low-calorie, high-protein food. A 3-ounce (85-gram) serving provides 70 calories and 8 grams of protein (2).

It's also a good source of certain nutrients, including the minerals copper, phosphorus, and magnesium.

Not to mention, tofu contains all nine essential amino acids your body needs, making it a complete protein (3).

Summary

Tofu is made from soy and often used as a replacement for animal protein. It's an excellent source of protein and several important nutrients, yet low in calories.

Plain Varieties Are Usually Gluten-Free

Gluten is a protein found in wheat, barley, and rye.

Some people can't eat gluten due to celiac disease or non-celiac gluten sensitivity and must follow a gluten-free diet to avoid adverse health effects (4, 5).

For the most part, plain, unflavored tofu is gluten-free.

Ingredients can vary between brands, but plain tofu usually contains soybeans, water, and a coagulating agent like calcium chloride, calcium sulfate, or magnesium sulfate (nigari).

All of these ingredients are gluten-free. However, certain varieties may contain gluten, so it's best to read the ingredient label if you're trying to avoid it.

Summary

People with celiac disease or non-celiac gluten sensitivity can't tolerate gluten and need to follow a gluten-free diet. Plain, unflavored tofu is typically gluten-free.

Certain Varieties Contain Gluten

While plain tofu is often gluten-free, some varieties may contain gluten.

Can Be Cross-Contaminated

Tofu can become cross-contaminated with gluten in several different ways, including:

  • at the farm
  • during processing
  • during manufacturing
  • at home when cooking
  • at restaurants

Tofu is sometimes processed or manufactured in the same facilities as wheat or other gluten-containing ingredients. If equipment is not properly cleaned, it could be contaminated with gluten.

Many brands are certified gluten-free, meaning that a third party has verified the product's gluten-free claim.

For those who are intolerant to gluten or have celiac disease, choosing certified gluten-free tofu may be the safest choice.

Ingredients May Contain Gluten

Some tofu varieties are already prepared or flavored.

Popular flavors of tofu include teriyaki, sesame, stir-fry, spicy orange and chipotle.

Often, these flavored varieties contain soy sauce, which is made from water, wheat, soybeans, and salt (2).

Therefore, flavored or marinated tofu that contains soy sauce or other wheat ingredients is not gluten-free.

However, there are some flavored varieties of tofu that contain tamari instead—a gluten-free version of soy sauce.

Summary

Tofu can come into contact with gluten during processing or manufacturing. Also, flavored varieties that contain soy sauce or other wheat-based ingredients are not gluten-free.

How to Make Sure Your Tofu Is Gluten-Free

You can take a few steps to ensure the tofu you're eating is gluten-free.

Check the ingredients, especially if buying a flavored or marinated variety. Make sure it has no wheat, barley, rye, or other gluten-containing ingredients, such as malt vinegar, brewer's yeast, or wheat flour.

See if the tofu is marked as "gluten-free" or "gluten-free certified."

According to the Food and Drug Administration (FDA) guidelines, food manufacturers can only use the label "gluten-free" if the gluten content is less than 20 parts per million (ppm).

This is the lowest level that can be found in foods using scientific testing. Additionally, most people with celiac disease or non-celiac gluten sensitivity can tolerate these very small amounts (6).

Still, a small number of people with celiac disease are sensitive to even tiny amounts. For people who are sensitive to gluten, certified gluten-free tofu is the safest choice (7).

Avoid tofu labeled as "may contain gluten" or "made or shared equipment with wheat/gluten," as it may contain more than the FDA limit for labeling items gluten-free.

Gluten-free brands include:

  • House Foods Tofu
  • Morinaga Nutritional Foods, which produces Mori-Nu Tofu
  • Nasoya Tofu

However, be aware that these brands also produce varieties that are flavored or marinated with soy sauce, which contains gluten.

Summary

To ensure tofu is gluten-free, check the nutrition label to make sure it doesn't list soy sauce or other gluten-containing ingredients. Also, look for packages that say "gluten-free" or gluten-free certified."

The Bottom Line

Plain tofu is generally gluten-free, but flavored varieties may contain glutenous ingredients, such as wheat-based soy sauce.

Plus, tofu may become cross-contaminated during processing or preparation. If you avoid gluten, find tofu that is certified gluten-free and doesn't contain glutenous ingredients.

Reposted with permission from our media associate Healthline.

EcoWatch Daily Newsletter

Oregano oil is an extract that is not as strong as the essential oil, but appears to be useful both when consumed or applied to the skin. Peakpx / CC by 1.0

By Alexandra Rowles

Oregano is a fragrant herb that's best known as an ingredient in Italian food.

However, it can also be concentrated into an essential oil that's loaded with antioxidants and powerful compounds that have proven health benefits.

Read More Show Less
Brazilian President Jair Bolsonaro meets Ronaldo Caiado, governor of the state of Goiás on June 5, 2020. Palácio do Planalto / CC BY 2.0

Far-right Brazilian President Jair Bolsonaro, who has presided over the world's second worst coronavirus outbreak after the U.S., said Tuesday that he had tested positive for the virus.

Read More Show Less
Although natural gas produces fewer greenhouse gas emissions and other pollutants than coal or oil, it is a major contributor to climate change, an urgent global problem. Skitterphoto / PIxabay

By Emily Grubert

Natural gas is a versatile fossil fuel that accounts for about a third of U.S. energy use. Although it produces fewer greenhouse gas emissions and other pollutants than coal or oil, natural gas is a major contributor to climate change, an urgent global problem. Reducing emissions from the natural gas system is especially challenging because natural gas is used roughly equally for electricity, heating, and industrial applications.

Read More Show Less
The U.S. Environmental Protection Agency has approved two Lysol products as the first to effectively kill the novel coronavirus on surfaces, based on laboratory testing. Paul Hennessy / NurPhoto via Getty Images

The U.S. Environmental Protection Agency (EPA) recently issued a list of 431 products that are effective at killing viruses when they are on surfaces. Now, a good year for Lysol manufacturer Reckitt Benckiser just got better when the EPA said that two Lysol products are among the products that can kill the novel coronavirus that causes COVID-19.

Read More Show Less
U.S. Rep. Alexandria Ocasio-Cortez unveils the Green New Deal resolution in front of the U.S. Capitol on February 7, 2019 in Washington, DC. Alex Wong / Getty Images

By Judith Lewis Mernit

For all its posturing on climate change, the Democratic Party has long been weak on the actual policies we need to save us from extinction. President Barack Obama promised his presidency would mark "the moment when the rise of the oceans began to slow," and then embraced natural gas, a major driver of global temperature rise, as a "bridge fuel." Climate legislation passed in the House in 2009 would have allowed industries to buy credits to pollute, a practice known to concentrate toxic air in black and brown neighborhoods while doing little to cut emissions.

Read More Show Less
About 30,000 claims contending that Roundup caused non-Hodgkin's lymphoma are currently unsettled. Mike Mozart / CC BY 2.0

Bayer's $10 billion settlement to put an end to roughly 125,000 lawsuits against its popular weed killer Roundup, which contains glyphosate, hit a snag this week when a federal judge in San Francisco expressed skepticism over what rights future plaintiffs would have, as the San Francisco Chronicle reported.

Read More Show Less

Trending

Hundreds of sudden elephant deaths in Botswana aren't just a loss for the ecosystem and global conservation efforts. Mario Micklisch / Flickr / CC by 2.0

By Charli Shield

When an elephant dies in the wild, it's not uncommon to later find its bones scattered throughout the surrounding landscape.

Read More Show Less