Is Tofu Considered an Ultra-Processed Food? What the Science Says for a Healthy Diet

November 10, 2025 •

4 min read

According to the widely used NOVA food classification system, plain tofu is generally classified as a minimally processed food, not an ultra-processed food. This simple, centuries-old food is often misunderstood in today's dietary discussions, which increasingly focus on the health impacts of industrial food processing.

Quick Summary

Traditional tofu is a minimally processed food, produced by simple coagulation and pressing, unlike industrially formulated ultra-processed foods. Its nutritional value remains high with minimal additives.

Key Points

Plain Tofu is Minimally Processed: Traditional tofu is not an ultra-processed food, but rather falls into the minimally processed or simply processed category according to the NOVA classification system.
Minimal Ingredient List: Standard tofu is made using a simple, ancient process with only a few ingredients: soybeans, water, and a natural coagulant.
Check Labels for Additives: Pre-marinated or flavored tofu products may contain added sugars, oils, and other ingredients, making them more processed than plain varieties.
Nutrient-Dense Protein Source: Tofu is a complete protein, providing all essential amino acids. It is also a good source of calcium and iron.
Distinguish from Ultra-Processed Soy: Ultra-processed foods, like some soy-based meat analogues, are industrially formulated with numerous additives and should not be confused with plain tofu.
Health Benefits: The nutritional content of tofu supports heart health, bone density, and weight management, making it a valuable addition to many diets.

Understanding the NOVA Classification System

To determine the processing level of any food, it is helpful to use a standardized system. The NOVA classification, developed by Brazilian nutrition researchers, categorizes all foods into four groups based on their nature, extent, and purpose of processing.

Group 1: Unprocessed or Minimally Processed Foods. These are natural foods altered only slightly to extend shelf life or make them edible, such as fresh vegetables, whole grains, and pasteurized milk.
Group 2: Processed Culinary Ingredients. Substances like sugar, salt, and oils, extracted from Group 1 foods for use in cooking.
Group 3: Processed Foods. Simple foods derived directly from Group 1 foods with the addition of ingredients from Group 2. Examples include tofu, cheese, and whole-grain pasta.
Group 4: Ultra-Processed Foods (UPFs). Industrial formulations made mostly or entirely from substances extracted from foods, often with multiple additives like stabilizers, emulsifiers, and flavorings.

Is Tofu Minimally Processed or Ultra-Processed?

Based on the NOVA system, plain, unflavored tofu is firmly in the 'processed' or 'minimally processed' category (Groups 1 or 3), not the 'ultra-processed' category. Its production process is straightforward and has been used for centuries, much like making cheese. Soybeans are soaked, crushed, and boiled to produce soymilk, which is then coagulated with a natural agent like calcium sulfate or nigari (magnesium chloride). The resulting curds are pressed into blocks of varying firmness. This process adds vital nutrients like calcium or magnesium depending on the coagulant used.

The Blurry Line: When Tofu Becomes More Processed

It is important to differentiate between plain tofu and other soy-based products. While traditional tofu is minimally processed, some modern, convenience-focused varieties or other soy-based foods can be more heavily processed. For example, pre-marinated or baked tofu may contain added sugars, oils, and a longer list of ingredients than the standard four or five. In these cases, the product moves further along the processing spectrum. Similarly, highly formulated products like soy protein isolate used in some vegan burgers and sausages involve more intensive industrial processing to create the final texture and flavor, classifying them as ultra-processed. Therefore, reading the ingredient list is essential to make an informed choice.

Plain Tofu vs. Ultra-Processed Soy Alternatives

To illustrate the difference in processing, here is a comparison between traditional, plain tofu and a typical ultra-processed soy-based meat alternative.


Feature	Plain, Unflavored Tofu	Ultra-Processed Soy Alternative
Core Ingredients	Soybeans, water, coagulant (e.g., calcium sulfate)	Soy protein isolate, oils, flavorings, stabilizers, emulsifiers, natural and artificial colors
Processing Level	Minimal or simple processing, akin to cheesemaking	Extensive industrial processing to create a reconstituted product
Nutritional Profile	Excellent source of complete protein, minerals like calcium, and isoflavones	Variable, may contain higher levels of sodium, fat, and calories; fiber may be added back
Additives	Typically none, or only a single, natural coagulant	Multiple additives to enhance texture, flavor, and shelf life

The Health and Nutritional Benefits of Tofu

Beyond its minimal processing, tofu is a powerhouse of nutrition that contributes significantly to a healthy diet.

Complete Protein: Tofu contains all nine essential amino acids, making it a complete protein source, which is particularly valuable for plant-based eaters.
Bone Health: Tofu prepared with calcium sulfate is an excellent source of calcium, crucial for building and maintaining strong bones. It also provides magnesium and phosphorus.
Heart Health: Naturally low in saturated fat and cholesterol-free, tofu is a heart-friendly food. It contains healthy polyunsaturated fats, including omega-3s, which can help lower LDL cholesterol.
Weight Management: The high protein content in tofu promotes satiety, helping you feel fuller for longer, which can aid in weight management.
Isoflavones: Soy isoflavones, which are phytoestrogens, have been linked to potential health benefits, including a reduced risk of certain cancers, improved bone density, and reduced menopausal symptoms.

Making an Informed Choice

When buying tofu, a quick check of the packaging can provide reassurance. Look for brands with short, simple ingredient lists containing only soybeans, water, and a coagulant. If you're seeking a more flavorful option, consider buying plain tofu and marinating it yourself to control the salt, sugar, and oil content.

Visit the IFT website for more information on food processing and technology.

Conclusion

Ultimately, the question of whether tofu is an ultra-processed food has a clear answer for most traditional preparations: no. Plain tofu is a minimally processed food, celebrated for its simple production and robust nutritional profile. It stands in stark contrast to industrial ultra-processed foods, which are engineered formulations with extensive additives. By distinguishing between traditional tofu and highly formulated soy alternatives, consumers can make healthier, more informed dietary choices and continue to enjoy this nutritious plant-based staple.

Frequently Asked Questions

Processed foods are simply foods that have been altered from their natural state by a minimal process, such as freezing or fermentation, and often have a short ingredient list. Ultra-processed foods are industrial formulations with multiple additives, flavorings, and reconstituted ingredients, far removed from their original whole food source.

Check the ingredient list on the packaging. Minimally processed, traditional tofu will have a very short list, typically including only soybeans, water, and a coagulant like calcium sulfate or nigari.

No, flavored or pre-marinated tofu products are generally more processed than plain tofu due to the additional ingredients used for seasoning, which can include added sugars and oils. For the most minimally processed option, buy plain tofu and add your own seasonings.

The minimal processing involved in making traditional tofu preserves its nutritional value. In fact, some processing steps, like using calcium sulfate as a coagulant, can even add nutrients like calcium.

Plain tofu generally has a more favorable nutritional profile compared to ultra-processed soy products, which can contain higher levels of sodium, fat, and a long list of additives. Plain tofu is a naturally complete protein source with valuable minerals.

Homemade tofu is arguably the most minimally processed form of tofu you can find, as you have complete control over all ingredients. Store-bought options can vary, so comparing ingredient lists is key.

It's important because not all soy products are created equal. While plain tofu is a healthy, minimally processed food, some other soy-based products, such as certain plant-based meats, are ultra-processed and may contain less desirable ingredients.