Try tofu, a healthy food, in your daily menu!


Tofu, a low-fat and highly nutritious plant-based ingredient, is super easy to cook.  Learn the tricks to make tofu tasty dishes!

What is tofu?

Tofu is made from soybeans that are turned into soymilk and then solidified using nigari, a mineral-rich coagulant extracted from seawater.

Typically, two types of tofu are available in supermarkets: firm tofu and silken tofu. You should choose one that suits your tofu dish because they are different in texture.

Tofu has been consumed in China, Japan, and other Asian countries since olden times. In Japan, tofu became especially popular among common folks during the Edo period (1603-1868) and continues to grace our tables today.

The nutritional benefits of tofu

Protein and calcium are two key nutrients that make tofu special. 


Did you know that one block of tofu (about 300 g) contains approximately 20 g of protein? This is almost equivalent to two eggs or 100 g of chicken breast. So, tofu is an ideal food for vegetarians and vegans, as well as for those who simply want to increase their protein intake.


In addition to such a good amount of protein, tofu also offers a significant dose of calcium – nearly 280 mg per block. This is almost equivalent to the amount found in a glass of milk (200-300 ml). Calcium is essential for the growth of young people and for maintaining good health in old age. Let's embrace this nutritious gift and give our bones the love they deserve in the simplest way!

Whipping up a tasty tofu steak


Now we recommend the first dish to try tofu - Tofu Steak! Here are some important things for you to remember to make delicious steak:

1.  Choose firm tofu
2.  Remove excess water
3.  Use flour for crispy tofu
4.  Drizzle Kikkoman Soy Sauce for umami!

Note that removing water from tofu is very important before you fry it. Draining tofu prevents water splashes and burns. Plus, it gives a more crunchy texture that makes the steak superb. For the complete recipe, click below.

Try this recipe
Simple Tofu Steak

More tofu recipes

Want more delicious tofu dishes? Yes, we have more recipes for you! How about Tofu Steak with mushrooms for extra volume? Or if you love spicy food, perhaps Mapo Tofu is the one! Also, don't forget to enjoy the refreshing side of tofu with a bright salad topped with fresh veggies. And you can find versatile tofu recipes by texting "tofu" in the search window on our Cookbook.

  • 20 minutes+
  • 165kcal
  • 0.1g
  • 15 minutes
  • 315kcal
  • 1.6g
  • 10 minutes+
  • 213kcal
  • 0.5g

Tofu family

Did you know that tofu has some interesting relatives? Let us show you the tofu family! In Japan, there are many processed tofu products used in cooking. Below is a list of links to them. At the bottom of each link you will find recommended recipes. Don't miss them!

Updated on Mar 14, 2024