Is tofu considered an UPF? Debunking the Ultra-Processed Food Myth

January 9, 2026 •

3 min read

According to the NOVA food classification system, plain tofu is generally categorized as a processed food, not an ultra-processed food (UPF). This common confusion arises from a misunderstanding of how tofu is made, contrasting its traditional, minimal processing with the industrial techniques that define ultra-processed foods.

Quick Summary

Clarifies that plain tofu is a processed food, not an ultra-processed food (UPF), under the NOVA classification system. Explains the differences in processing methods and ingredients, contrasting tofu's minimal steps with the industrial additives of UPFs. Highlights tofu's health benefits as a minimally altered, plant-based protein source.

Key Points

Plain tofu is a processed food, not a UPF: Under the NOVA classification system, plain tofu is categorized as a Group 3 processed food due to its simple preparation method and minimal ingredients.
Traditional processing is minimal: Tofu is made through simple steps involving soaking, grinding, and coagulating soybeans, a method similar to cheesemaking.
Additives determine UPF status: Some soy products, especially pre-marinated tofu or soy-based meat substitutes, become ultra-processed (Group 4) due to added flavorings, sugars, oils, and other industrial ingredients.
Not all processing is equal: The NOVA system distinguishes between minimal processing (like making tofu) and the extensive industrial processes used for ultra-processed foods.
Tofu remains a nutritious option: Despite being processed, plain tofu retains its high nutritional value, providing a high-quality, plant-based protein source.

Understanding the NOVA Classification System

The NOVA classification is a widely used system that categorizes foods based on the nature, extent, and purpose of their processing, rather than their nutritional content alone. Understanding this system is key to knowing where tofu fits in.

Group 1: Unprocessed or Minimally Processed Foods. These are whole foods in their natural state or with minimal alterations like washing, freezing, or pasteurization. Examples include fresh fruits, vegetables, and whole grains.
Group 2: Processed Culinary Ingredients. These are substances derived directly from Group 1 foods, such as oils, sugar, and salt, used in home cooking.
Group 3: Processed Foods. Created by adding Group 2 ingredients to Group 1 foods. Tofu, cheese, and simple bread are typical examples, involving straightforward processes like pressing or fermentation.
Group 4: Ultra-Processed Foods (UPFs). These are industrial formulations made from substances extracted from foods, often with multiple additives like emulsifiers, stabilizers, and artificial flavors. They typically contain five or more ingredients not used in home cooking.

The Production Process of Tofu vs. UPFs

To understand why plain tofu is not a UPF, we need to compare its production with that of true ultra-processed items.

The Simple Steps to Making Tofu

Soaking: Dried soybeans are soaked in water.
Grinding & Cooking: The soaked soybeans are ground with water and cooked to produce soy milk.
Coagulation: A natural coagulant, such as calcium sulfate (gypsum) or magnesium chloride (nigari), is added to the hot soy milk, causing it to curdle into solids (curds) and a liquid (whey).
Pressing: The curds are pressed in a mold to remove excess water, forming solid blocks of tofu.
Packaging: The finished tofu blocks are packaged for sale, often in water for freshness.

As this process demonstrates, plain tofu is made with minimal, recognizable ingredients through simple, traditional techniques. This places it firmly in the NOVA Group 3 category.

The Industrial Complexity of UPFs

In stark contrast, ultra-processed products involve extensive industrial processing and numerous additives.

Complex Formulations: UPFs like meat substitutes or certain plant-based milks involve combining many ingredients, including protein isolates, emulsifiers, texturizers, and flavor enhancers.
Sophisticated Techniques: These foods are often made using industrial techniques like extrusion and molding to create a specific texture or shape.
Intentionally Hyper-Palatable: Additives are used to make these products highly palatable and potentially addictive, driving overconsumption.

Plain Tofu vs. Other Soy Products: A Crucial Distinction

Some confusion arises because certain soy-based products are ultra-processed. It's vital to differentiate between traditional tofu and its more heavily-processed relatives.


Feature	Plain Tofu	Pre-Marinated/Flavored Tofu	Ultra-Processed Soy Products (e.g., Soy Burgers)
NOVA Group	Processed Food (Group 3)	Can be Ultra-Processed (Group 4)	Ultra-Processed Food (Group 4)
Ingredients	Soybeans, water, coagulant (e.g., calcium sulfate)	Includes additional ingredients like sugar, oil, flavorings, and preservatives	Soy protein isolates, starches, emulsifiers, flavorings, and binders
Processing	Simple, traditional curdling and pressing	Adds flavoring and potentially other additives during or after pressing	Extensive industrial formulation and techniques
Health Impact	Rich in protein, often calcium-fortified, beneficial	May contain added sugars, sodium, and fats depending on marinade	Often high in salt, sugar, and fat; lower in whole food content

Conclusion: Plain Tofu Is a Healthful Processed Food

While the term 'processed' can be loaded, it is important to distinguish between minimal processing and extensive industrial manipulation. Plain tofu, with its handful of simple ingredients and traditional preparation method, is a perfect example of a beneficial, minimally processed food. It offers a nutrient-dense source of plant-based protein and is a valuable addition to a healthy diet. However, consumers should always read labels, as pre-flavored or marinated tofu products and soy-based meat alternatives may contain additional additives that push them into the ultra-processed category. A whole foods-based diet can include many processed items, and plain tofu remains an excellent example of this.

Understanding Ultra-Processed Foods

Frequently Asked Questions

The main difference lies in the extent and purpose of the processing. Processed foods, like plain tofu or cheese, are made with simple, recognizable ingredients and methods. Ultra-processed foods (UPFs) are industrial formulations with multiple additives and are designed to be highly profitable and convenient, often at the expense of nutritional density.

Pre-marinated or flavored tofu products can be considered ultra-processed. While plain tofu is only processed, added ingredients such as extra sugars, oils, and stabilizers found in marinades can shift the product into the UPF category.

No, the NOVA system classifies foods based on the degree of processing, not their nutritional value. A food can be considered ultra-processed even if it contains some beneficial nutrients, and vice versa.

Yes, making tofu at home is a straightforward way to ensure it remains a minimally processed food. The process involves soaking soybeans, making soy milk, adding a simple coagulant like nigari, and pressing the curds.

No. While some soy-based meat and dairy alternatives are ultra-processed, many simple alternatives are not. For example, plain tofu, tempeh, and simple plant milks without added emulsifiers or flavors are not UPFs. Consumers should check the ingredients list carefully.

The confusion stems from the blanket association of the term 'processed' with 'unhealthy.' Because tofu undergoes a process to be made from soybeans, some mistakenly assume it is ultra-processed. The nuance of the NOVA classification is often lost in general discussion.

Other foods in the NOVA Group 3 (processed foods) include items like cheese, canned vegetables or beans with added salt, and simple bread made from just flour, water, salt, and yeast.