Is Tofu Ultra-Processed? An In-depth Look at This Popular Plant Protein

October 5, 2025 •

3 min read

According to the commonly used NOVA food classification system, plain tofu is classified as a "processed food," not an "ultra-processed food". Contrary to some confusion, this popular plant protein undergoes a relatively simple process similar to cheesemaking, using only a handful of ingredients.

Quick Summary

This article explores the processing levels of various tofu types, detailing the traditional methods versus modern classifications. It clarifies why plain tofu is considered a minimally processed food, unlike many complex soy-based alternatives, and examines its nutritional benefits.

Key Points

Not Ultra-Processed: Plain tofu is classified as a processed food (Group 3 of the NOVA system), not an ultra-processed food (Group 4).
Simple Ingredients: The traditional method of making tofu uses only soybeans, water, and a natural coagulant like nigari or calcium sulfate.
Check the Label: While plain tofu is minimally processed, some pre-marinated or flavored tofu products may contain industrial additives, moving them into the ultra-processed category.
Nutrient-Dense Protein: Tofu is a healthy, complete protein source rich in essential minerals like calcium and iron.
Health Benefits: The isoflavones in tofu are linked to a lower risk of heart disease, certain cancers, and improved bone health.
Processing Matters: The healthfulness of a soy product depends on its overall formulation and processing, not just that it comes from soybeans.

What Defines Processed vs. Ultra-Processed Food?

To understand where tofu fits, it is important to first define the different levels of food processing. The NOVA classification system, developed by Brazilian researchers, categorizes foods into four groups based on the extent and purpose of their processing.

Group 1: Unprocessed or minimally processed foods. These are whole foods with their nutritional properties mostly unchanged. Examples include fresh fruits, vegetables, beans, and intact grains.
Group 2: Processed culinary ingredients. These are derived from Group 1 foods through processes like pressing or milling. Examples include oils, sugar, and salt.
Group 3: Processed foods. This category combines Group 1 and Group 2 ingredients. Examples are canned foods, cheeses, simple breads, and plain tofu.
Group 4: Ultra-processed foods (UPFs). These are industrial formulations made from substances extracted from foods, containing ingredients not typically found in a home kitchen. They are often high in unhealthy fats, sugar, and salt, with added chemicals, emulsifiers, and flavors. Examples include soda, packaged cakes, and many plant-based meat substitutes designed to mimic meat.

The Traditional Art of Tofu Making

The fundamental process for making plain tofu has remained largely unchanged for centuries. It is a simple, artisanal process that is not inherently "ultra-processed."

Key Steps in Tofu Production:

Soaking: Dried soybeans are soaked in water for several hours to rehydrate them.
Grinding: The soaked beans are ground with water into a slurry.
Boiling: The slurry is boiled to create soy milk, which also helps to inactivate anti-nutrients and reduce the "beany" flavor. The leftover pulp is called okara.
Coagulation: A coagulant is added to the warm soy milk to make it curdle, separating the protein-rich curds from the liquid whey. Common, natural coagulants include calcium sulfate (gypsum) or magnesium chloride (nigari).
Pressing: The curds are placed into molds lined with cheesecloth and pressed to remove excess water, forming blocks of tofu. The duration of pressing determines the final firmness, from soft to extra-firm.

Plain Tofu vs. Modern Soy Alternatives: A Comparison

The key distinction lies in the ingredient list and the level of industrial manipulation. While plain tofu relies on a traditional, minimal process, some modern soy products are formulated to a far greater degree, placing them in the ultra-processed category.


Feature	Plain Tofu	Ultra-Processed Soy Burgers/Nuggets
Core Ingredients	Soybeans, Water, Coagulant (e.g., calcium sulfate, nigari)	Soy protein isolates, oils, binders, starches, flavorings, stabilizers, emulsifiers, colorings
Processing	Simple, ancient process of soaking, grinding, boiling, coagulating, and pressing	Industrial techniques like extrusion, molding, and the use of numerous additives
Appearance & Flavor	Neutral, adaptable flavor; texture varies by firmness	Highly formulated to mimic the taste, texture, and appearance of meat; often high in sodium and fat
Nutrient Density	High in protein, calcium (if calcium-set), and minerals, with minimal additives	Variable nutritional quality; nutrients often added back in, and products may be high in unhealthy fats, sugar, or salt

The Nutritional Power of Minimally Processed Tofu

As a minimally processed food, plain tofu is a nutrient-dense option with significant health benefits.

High-Quality Protein: Tofu provides a complete protein, meaning it contains all nine essential amino acids necessary for the body.
Minerals: It is a reliable source of iron and often an excellent source of calcium, especially if calcium sulfate was used as the coagulant. It also contains magnesium, phosphorus, and zinc.
Isoflavones: Soybeans contain natural plant compounds called isoflavones, which may reduce the risk of heart disease, certain cancers (including breast and prostate), and alleviate menopause symptoms.
Low in Saturated Fat: Tofu is naturally low in saturated fat and contains no cholesterol.

Conclusion: Navigating the "Ultra-Processed" Label

Ultimately, whether a food is considered "ultra-processed" depends on its ingredients and manufacturing process, not just the base ingredient. Plain, unpackaged, or simply packaged tofu made from soybeans, water, and a coagulant is a minimally processed food and a healthy addition to most diets. The health concerns associated with ultra-processed foods generally do not apply to plain tofu. However, consumers should be mindful of ingredient lists for flavored, baked, or pre-marinated varieties, as these can contain additional ingredients that increase their processing level. By focusing on whole, minimally processed versions, you can confidently enjoy the nutritional benefits of this ancient food.

For more information on differentiating food processing levels, the Heart and Stroke Foundation of Canada provides a helpful guide.

Frequently Asked Questions

Yes, plain tofu is made using a simple, centuries-old method of soaking, grinding, and coagulating soybeans. It typically contains only soybeans, water, and a natural coagulant, making it a minimally processed food.

Processed foods combine whole foods with a few culinary ingredients, while ultra-processed foods are industrial formulations containing many additives, preservatives, and other ingredients not found in a home kitchen.

To check for ultra-processing, examine the ingredient list on the package. Products with a long list of unfamiliar ingredients, especially stabilizers, emulsifiers, or artificial flavorings, are likely more processed than plain tofu.

No. Many soy products, such as certain plant-based meat substitutes, are heavily engineered with numerous additives to mimic meat, making them fall into the ultra-processed category.

Freezing is a form of minimal processing used for preservation. It does not alter the fundamental processing level of the tofu, but it does change its texture, making it chewier and more porous.

Confusion often arises because the term 'processed' can be misleading. Some people wrongly equate all processing with being unhealthy, and the negative reputation of some ultra-processed soy meat alternatives is sometimes unfairly applied to plain tofu.

Plain tofu is a nutritious food that offers high-quality protein, essential minerals like calcium and iron, and beneficial isoflavones, which have been linked to a reduced risk of heart disease and certain cancers.