Tofu is a staple in vegetarian and vegan diets.
Many types are gluten-free, a protein that people with celiac disease or non-celiac gluten sensitivity cannot eat. However, some varieties do.
This article takes a detailed look at what types of tofu are safe to eat on a gluten-free diet.
Table of contents
What is tofu?
Tofu, also known as tofu, is made by coagulating milk, pressing the curds into solid blocks, and cooling them.
There are several varieties of this popular food. Some of the most common include:
- Extra firm. A dense type of tofu that works best in hearty dishes like stir-fries or chili.
- Solidify. The most versatile variety that can be used for grilling, grilling or scrambling.
- Soft/silky. A great one and eggs that can be mixed into smoothies or used in desserts.
- Prepared. A convenient, ready-to-eat tofu that is 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 ().
It is considered a low-calorie, high-protein food. A 3-ounce (85-gram) serving provides 70 calories and 8 grams of protein ().
It is also a good source of certain nutrients, including copper, phosphorus and magnesium.
Not to mention, tofu contains all nine essential amino acids your body needs, making it a complete protein ().
Summary
Tofu is made from soybeans and often used to replace animal proteins. It is an excellent source of protein and several important nutrients, but low in calories.
Plain varieties are usually gluten-free
Gluten is a protein found in wheat, barley and rye.
Some people cannot eat gluten due to gluten or non-celiac sensitivity and must follow a gluten-free diet to avoid adverse health effects (, ).
For the most part, plain, unflavored tofu is gluten-free.
Ingredients can vary from brand to brand, but plain tofu generally contains soy, water, and a coagulating agent like calcium chloride, calcium sulfate, or magnesium sulfate (nigari).
All of these ingredients are gluten-free. However, some varieties may contain gluten, so it's best to read about it if you're trying to avoid it.
Summary
People with celiac disease or non-celiac gluten sensitivity cannot tolerate gluten and must follow a gluten-free diet. Plain, unflavored tofu is generally gluten-free.
Some varieties contain gluten
While plain tofu is often gluten-free, some varieties may contain gluten.
May be cross-contaminated
Tofu can become contaminated with gluten in several different ways, including:
- at the farm
- during treatment
- during manufacturing
- at home while cooking
- to the restaurant
Tofu is sometimes processed or made in the same facilities as wheat or other gluten-containing ingredients. If equipment is not properly cleaned, it could become contaminated with gluten.
Many brands are certified gluten-free, meaning a third party has verified the product's gluten-free claim.
For those who are gluten intolerant or suffer from celiac disease, choosing a certified gluten-free product may be the safest choice.
Ingredients may contain gluten
Some varieties of tofu are already prepared or flavored.
Popular tofu flavors include teriyaki, sesame, stir-fry, spicy orange, and chipotle.
Often, these flavored varieties contain , which is made from water, wheat, soy, and salt ().
Therefore, flavored or marinated tofu that contains soy sauce or other wheat ingredients is not gluten-free.
However, some flavored tofu varieties contain tamari instead, a gluten-free version of soy sauce.
summary
Tofu may come into contact with gluten during processing or manufacturing. Additionally, flavored varieties containing soy sauce or other wheat ingredients are not gluten-free.
How to make sure your tofu is gluten-free
There are a few steps you can take to ensure the tofu you eat is gluten-free.
Check the ingredients, especially if you're buying a flavored or marinated variety. Make sure it doesn't contain wheat, barley, rye or other gluten-containing ingredients, such as malt vinegar, brewer's yeast or wheat flour.
Check to see if the tofu is marked as “gluten-free” or “certified gluten-free.”
According to Food and Drug Administration (FDA) guidelines, food manufacturers can only use the “gluten-free” label 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 or non-celiac disease can tolerate these very small amounts ().
Yet a small number of people with celiac disease are sensitive to even trace amounts. For people sensitive to gluten, certified gluten-free tofu is the safest choice ().
Avoid tofu labeled as “may contain gluten” or “equipment made or shared with wheat/gluten,” as it may contain more than the FDA limit for labeling gluten-free items.
Gluten-free brands include:
- Homemade Tofu Food
- Morinaga Nutritional Foods, which produces Mori-Nu tofu
- Nasoya Tofu
However, be aware that these brands also produce varieties flavored or marinated with soy sauce, which contains gluten.
summary
To make sure 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 packaging that says “gluten-free” or certified gluten-free. »
The bottom line
Plain tofu is generally gluten-free, but flavored varieties may contain gluten-free ingredients, such as wheat-based soy sauce.
Additionally, tofu can experience cross-contamination during processing or preparation. If you find certified gluten-free tofu that does not contain gluten-based ingredients.
