Plain tofu ought to be gluten-free, but there is a risk of cross contamination at the farm level. While tofu is made only with soybeans and a chemical called a coagulant that curdles the mixture until it forms the white gel we know and love, it has to be carefully source to ensure it is gluten-free. More on whether tofu is gluten free below.
Is Tofu Gluten-Free?
Tofu is not made from grains, but that doesn't mean it's always gluten-free. Soybeans are subject to significant gluten cross-contamination at the farm level. Farmers often grow wheat and soy in a rotation, using the same equipment for both. Therefore, producers of tofu frequently take extra steps in the form of careful sourcing and testing to make certain they can legally call their products "gluten-free."
Overall, tofu can be a high-protein vegetarian gluten-free diet staple, especially for gluten-free vegetarians and vegans looking for a reliable source of non-animal protein. Its versatility lends itself well to a variety of naturally gluten-free meals, so it's especially important to choose a brand that's safe on the gluten-free diet.
Gluten-Free Tofu Brands
Here's the list of major national and regional tofu brands in the U.S., along with their gluten-free status.
Azumaya Tofu
This tofu brand, made by Vitasoy USA Inc., is available in Extra Firm, Lite Extra Firm, Firm, and Silken. According to a customer service representative, the tofu—which is listed as "gluten-free" on its website—is made in a gluten-free facility. However, be aware that Azumaya also sells marinated baked tofu products, which contain soy sauce. These are not gluten-free.
House Foods Tofu
House Foods makes a variety of different premium and organic tofu, both plain and seasoned. According to a customer service representative, the products are made in a gluten-free facility and tested at least once a year with GlutenTox, which tests to approximately five parts per million of gluten.
The company's seasoned tofu options do not contain gluten, so this brand may be a good choice for those seeking to avoid the possibility of gluten cross-contamination at the manufacturing plant level.
Morinaga Silken Tofu
Made by Mori-Nu, Morinaga tofu is non-GMO and is certified gluten-free by the Gluten-Free Certification Organization (GFCO). It's available in firm, light, soft and silken varieties. A Mori-Nu customer service rep says that "we submit for the most sensitive gluten test. Our most recent analysis by a third party laboratory indicated a less than 5 ppm result for all Morinaga Silken Tofu products." This also would be a good choice for those who are particularly sensitive to trace gluten.
Nasoya Tofu
Like Azumaya's tofu, Nasoya is made by Vitasoy USA Inc. It comes in extra firm, firm, lite firm, soft, cubed and sprouted (tofu made with sprouted soybeans). The tofu is listed as gluten-free on the company's website and is made in the same gluten-free facility as Azumaya tofu.
Small Planet Organics Tofu
This small producer produces only tofu—some with organic herbs and spices—at a dedicated gluten-free facility. Small Planet Organics does not test its tofu for gluten cross-contamination.
By Jane Anderson
Jane Anderson is a medical journalist and an expert in celiac disease, gluten sensitivity, and the gluten-free diet.
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FAQs
Yes, plain tofu is generally considered to be safe for those with gluten intolerances to eat, as the beancurd contains no glutenous grains. However, flavoured tofu such as sweet chilli or smoky tofu may not be suitable, as it may be marinated with soy sauce which is not gluten-free.
Is it healthy to be gluten-free and vegetarian? ›
A plant-based vegetarian diet may rely more heavily on grains to provide both macro- and micronutrients, so the elimination of wheat and other gluten-containing foods may seem especially restrictive. However, with thought and planning, a vegetarian gluten-free diet can be a healthful way to meet one's nutri- ent needs.
Should vegetarians eat tofu? ›
If you're starting your journey into a plant-based diet or if you're looking for a good meat substitute, tofu is completely vegan friendly. Tofu products are actually a staple soy-based part of a vegetarian and vegan diet. Tofu is vegetarian because it is derived from soy proteins.
How can I be vegetarian and gluten-free? ›
Non meat sources of protein which are also gluten free include:
- textured vegetable protein made from soya and tofu* made from soya milk.
- pulses (peas, beans, lentils)
- eggs.
- nuts, nut butters and seeds.
- mycoprotein, a high protein meat alternative.
Tofu is a cholesterol-free, low-calorie, high-protein food that's also rich in bone-boosting calcium and manganese. Tofu may help you to lose weight by keeping you fuller for longer on fewer calories than meat. It may reduce the risk of heart disease, especially when swapped for saturated fat-heavy animal proteins.
Is tofu easy to digest? ›
Tofu is one of the only easy-to-digest plant proteins you'll find. Unfortunately, most beans and legumes and commercial vegan/vegetarian products are high in fiber which may make digesting them harder and can cause bloating.
Does avoiding gluten make you healthier? ›
Although gluten-free products are proven to be beneficial for those who need them, they're not any healthier than those that contain gluten. And while following a gluten-free diet is safe, keep in mind that any diet that relies heavily on processed foods is unlikely to result in any health benefits.
How do gluten-free vegetarians get protein? ›
✓ Consume a diet rich in soy products, dried beans, lentils, seeds, nuts, dairy products, eggs, whole gluten-free grains and meat alternatives. ✓ Gluten-free whole grains, such as amaranth, buckwheat groats, millet, sorghum, quinoa, and teff, are great sources of protein.
What happens when you go vegan and gluten-free? ›
You can be on a gluten-free vegan diet, where you are eliminating animal protein, eggs, dairy, and fish, as you would as a vegan, but you'd also have to get rid of gluten-containing grains, such as wheat and rye, as well as some oats (you need to check labels to make sure they say gluten-free, as some oats can have ...
Is there a downside to eating tofu? ›
Contains antinutrients
Like most plant foods, tofu contains several antinutrients. These compounds are naturally found in plant foods and lower your body's ability to absorb nutrients from food ( 6 ).
Similarly, the American Cancer Society sees no dangers from eating soy. "For the vast majority of people, it should be reasonable to incorporate tofu in their daily diet without any issues," Sun said.
Is tofu good for your gut? ›
General Gut Health
One study found that consuming soy products led to an increase in the healthy bacterias bifidobacteria and lactobacilli in the gut. Both of these bacteria have been found to help decrease risk of chronic diseases.
Can I live without gluten? ›
If you cut all gluten out of your diet, there's a risk that you could miss out on nutritious whole grains, fiber and micronutrients. Getting enough whole grains in your diet is especially important if you're at risk for heart disease or diabetes.
What does gluten do to your body? ›
But in some people, gluten can trigger a severe autoimmune response or other unpleasant symptoms. An autoimmune response to gluten is called celiac disease. Celiac can damage the small intestine. Some people who don't have celiac disease still seem to feel sick after eating foods that contain gluten.
What happens when you go gluten-free? ›
This can include symptoms like gas, bloating, and changes in bowel movements. However, these symptoms are often temporary and tend to improve over time. It's important to note that these side effects are not experienced by everyone who goes gluten free. Some people may not experience any negative effects at all.
Can I eat tofu if I have celiac disease? ›
Soy and soy products are fine to consume as long as they are gluten-free and providing you do not have a soy sensitivity or allergy. Soy is a bean and is naturally gluten-free.
What should you avoid if you are gluten-free? ›
In general, avoid the following foods if you have celiac disease: Cereals, breads, or other grain products that include wheat, rye, barley, or oats. This includes white or whole-wheat flour (including cookies, crackers, cakes, and most other baked goods), semolina, couscous, bread crumbs, most pastas, and malt.
Why is soy not gluten-free? ›
Most soy sauces contain gluten
The sauce is typically made by combining soy and crushed wheat and allowing the two to ferment for several days in a salty brine containing mold cultures (2). Therefore, most soy sauces contain gluten from the wheat. However, one variety called tamari is often naturally gluten-free.
Is Trader Joe's tofu gluten-free? ›
Entirely plant-based, gluten free, high in protein while low in fat makes for a great addition to many dishes as the main protein component. Trader Joe's Organic Firm Tofu soaks up the flavor of any dish or sauce it gets tossed into, making for a flavorful and versatile plant-based star of many meals.
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