Tofu

Tofu may be introduced as soon as baby is ready to start solids, which is generally around 6 months of age. Tofu is made of soybean, a common allergen, and some ready-to-eat brands can contain other common allergens such as sesame and wheat as well, so read labels closely before serving to babies.

Thousands of years ago in Central Asia, humans learned how to turn soybeans into tofu. Legend suggests that tofu was created by a happy accident when ground soybeans curdled as they cooked in water. Others believe that an ancient nobleman invented the culinary process of pressing coagulated soy milk to make tofu. There are also theories that tofu was influenced by cultural connections with people in North and West Asia, where it was common to make cheese from cow’s milk. The process of making tofu is very similar to cheese-making techniques, but instead of cow’s milk, tofu is made with soy milk from cooked soybeans, a sacred staple in Central Asian cultures.

Yes. Tofu is an excellent food with plenty of plant-based protein and essential nutrients for babies and toddlers. It is packed with alpha-linolenic acid (an omega-3 fatty acid) for healthy brains and eyes. Tofu also contains lots of iron and zinc, which babies need to grow and thrive. To help baby’s body absorb the plant-based iron, pair tofu with foods that are rich in vitamin C, like red bell pepper, broccoli, and citrus.

When shopping for tofu, read the labels closely. Some brands of ready-to-eat tofu include common allergens like sesame and wheat, so be sure to separately introduce these allergens before offering all together safely. Choose plain tofu with minimal ingredients and no added seasonings, which often include salt and sugar, which you want to limit in a child’s diet.

If you are looking to add calcium in a child’s diet, read the label and choose brands that include calcium sulfate on the ingredient list. Tofu can be high in calcium, but some brands are higher than others. Brands prepared with calcium sulfate, a natural coagulant that turns soy milk into tofu, are higher in calcium than brands that use other types of coagulants.

Wondering if you need to buy organic tofu? Rest assured that tofu made from either organic or non-organic soybeans delivers plenty of nutrients to nourish a growing baby. The key is to understand the labels: to be labeled “organic” in the United States, a food must not be genetically modified, among other requirements. More than 90% of soybeans grown in the United States have been genetically modified to withstand pesticides. Studies show that genetically modified foods and pesticides appear to contribute to impaired liver and kidney function in animal testing and negatively impact farming land. You can minimize exposure to pesticides used on soybean farms by serving tofu as part of a balanced diet with lots of different fruits, vegetables, and whole foods. Occasionally swapping non-organic tofu for other protein-rich plant foods like beans, lentils, nuts, and seeds also helps.

No. Tofu is not a choking hazard, though, in theory, an individual could choke on any food. As always, make sure to create a safe eating environment and stay within arm’s reach of baby at mealtime. For more information on choking, visit our sections on gagging and choking and familiarize yourself with the list of common choking hazards.

Yes. Tofu is made of soybeans, a common allergen, and some ready-to-eat brands include other common allergens like sesame and wheat. To complicate matters, recipes and prepared foods with tofu often include other ingredients that are common allergens, such as egg, fish, and peanut.

When introducing tofu to baby, start with plain, pasteurized tofu at home, where you can isolate the ingredient and watch for any adverse reactions. While soy is one of the most common food allergens, there is good news: less than 1% of children are allergic to it, and almost 70% of children outgrow their allergy by age 10. Although a significant percentage of children with soy allergies may also be sensitized to peanut on testing, this does not always translate to a peanut allergy. If your baby has experienced a reaction to soy, they will not necessarily be allergic to peanut, but you may wish to introduce it under the supervision of an allergist. There is no need to remove peanut from the diet if it is already being eaten without any reaction.

As you would do when introducing any new food, start by offering a small amount for the first couple of servings. If there is no adverse reaction, gradually increase the amount served over future meals.

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All tofu contains essential nutrients to nourish a growing child, although some offer more nutrition. For example, silken tofu often contains less protein and micronutrients than firm and extra-firm tofu, which are loaded with protein, iron, and zinc. Sprouted tofu tends to have more protein, less fat, and fewer antinutrients than non-sprouted types.

Food texture is an integral part of developing a baby’s eating habits, and different types of tofu offer different experiences. Silken tofu is so soft that it can easily be mixed into scoopable foods or used as a substitute for dairy products like cream or yogurt. Firm and extra-firm tofu can be a great finger food and seasoned with spices to introduce new flavors.

Some kinds of tofu are best served when a child is older, like those marinated, pickled, or fermented with salt and sugar, which are ingredients to minimize in the diets of babies and toddlers. Fried tofu is another type to avoid serving to babies and toddlers, as it is often cooked in oils that contain trans fats, which ideally are limited in children and adults alike.

★Tip: How do you know if tofu has spoiled? Smell it. If there is a sour note, toss it. An open package of tofu keeps in the fridge for 3 days and in the freezer for 5 months. Freezing tofu will transform its texture into a spongy delight – this is normal and even revered in some parts of the world.

Yes. Store-bought tofu can be eaten straight from the container as long as it has been pasteurized to kill any potentially harmful bacteria and safely packaged and stored. Tofu made from scratch at home may be more susceptible to bacteria. Because babies are more vulnerable to the adverse effects of pathogens, homemade tofu should be cooked before serving to babies and toddlers.

As always, be sure to practice food safety by separating foods at high risk for foodborne illness (such as meats, dairy, and eggs) from tofu, fruits, vegetables, and other foods in your shopping cart and fridge.

No. Stinky tofu and other types of fermented tofu preserved in brines and marinades are best reserved for adults and older children because there is a higher risk of foodborne illness.

Stinky tofu is a popular ingredient in cooking, adding pungent flavor to dishes and lots of nutrition thanks to additional fermentation time. That said, it would be wise to avoid serving stinky tofu and other types of fermented tofu in brines and marinades to young children because it often contains excess sodium and hidden common allergens (such as dairy and seafood). Once a child is older, and you are ready to serve fermented tofu, be sure to safely introduce any allergens used to make the tofu before offering the food.

Plant compounds such as lectins, oxalates, and phytates are often called anti-nutrients and are naturally present in legumes, including soybeans. Many of these plant compounds break down during the cooking process and are mostly harmless in healthy people when consumed as part of a balanced diet. They can even offer health benefits, such as antioxidant and anti-cancer properties.

Tofu and other soy products also contain phytoestrogens, which are plant compounds that mimic estrogen in the human body. More research is needed to determine the impact of phytoestrogens, however, studies have found that they can offer beneficial properties. For example, phytoestrogens in soy may decrease the risk of breast cancer and promote bone health. That said, there is no perfect food, and consuming a balanced diet with a wide variety of whole foods is key to one’s health.

As the tofu-making process spread from its place of origin to other areas of Asia and the Pacific Islands, different cultures embraced the protein-rich food in their cooking. As a result, tofu goes by many names: bean curd, doufu, dubu, tahu, and taum paj, to name a few. In China, super-soft tofu is flavored with sweet or savory ingredients to make a pudding called douhua. In Japan, agedashi tofu features fried silken tofu cubes in a flavorful broth of seaweed, soy sauce, sugar, and vinegar. In Korea, firm tofu is lightly braised and topped with spicy fermented vegetables to make dobu kimchi. In the Philippines, a popular snack called taho consists of silken tofu mixed with sugary sauce and tapioca pearls.