Tofu is a versatile plant-based protein made from soybeans, offering folate, iron, calcium, and choline. Its mild flavor and ability to absorb seasonings make it easy to include in a wide variety of dishes. It's an excellent option for plant-forward pregnancy nutrition.
Why it's good in pregnancy
Folate in tofu supports healthy neural tube development, particularly valuable in early pregnancy. Its iron and calcium content help meet the increased demands of pregnancy for blood volume and bone development, while protein and choline support your baby's tissue and brain growth. Tofu is also a helpful option for those following plant-based diets during pregnancy.
Key nutrients
FolateSupports healthy neural tube development, especially in early pregnancy.
IronHelps meet the increased demand for red blood cells during pregnancy.
CalciumSupports your baby's developing bones and teeth.
ProteinProvides building blocks for your baby's growing tissues.
CholineSupports brain development and neural tube formation.
Serving ideas
Stir-fried with vegetables
Baked or pan-fried as a protein source
Added to a miso soup
Blended into a smoothie (silken tofu)
Scrambled as an egg alternative
Marinated and grilled
Safety
Store tofu in the refrigerator and keep it submerged in water if the package has been opened, changing the water daily. Cook tofu thoroughly if using soft or silken varieties in hot dishes, and check that packaging is sealed and within date when shopping. Rinse tofu before use and discard any that smells sour or looks discolored. Firm and extra-firm tofu can be eaten after light cooking, such as pan-frying or baking, for the best texture.
Common questions
Is tofu a good protein source during pregnancy?Yes, tofu is a complete plant protein and a great option, especially for those on vegetarian or vegan diets.
Do I need to cook tofu before eating it?Most store-bought tofu is pre-cooked during processing, but cooking it further improves texture and flavor and is generally recommended, especially for softer varieties.
Is tofu safe if I have a soy allergy?No, if you have a soy allergy you should avoid tofu, since it's made directly from soybeans.
Did you know?
Tofu is made by coagulating soy milk and pressing the curds into blocks, similar to how cheese is made from dairy milk.
Different tofu textures, from silken to extra-firm, come from how much water is pressed out during production.
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