Simple and nutritious hiyayakko (cold tofu)
That square, white block you see in the supermarket – tofu.
It often appears on our dinner tables, but perhaps you’ve thought, “It’s a bit plain,” or “I only use it in certain dishes.”
But what if this humble-looking food holds many secrets to health and deliciousness?
This time, let’s delve into the lesser-known appeal of “tofu,” an essential part of the Japanese diet.
From its surprising nutritional power and deep connection to Japanese health to delicious ways to enjoy it that will make your daily meals more exciting, let’s explore the world of tofu together!
Tracing the roots of tofu takes us back a long way, with one theory suggesting it was invented around 2000 years ago in China during the Han Dynasty by Liu An, the King of Huainan.
The word “tofu” first appears in official records in the Chinese text “Qingyi Lu” from 965 AD.
It is widely believed that tofu was introduced to Japan between the Nara and Heian periods by Buddhist monks who traveled to Tang Dynasty China, bringing back Buddhism and other cultural aspects.
Initially, it was a special food reserved for a limited few, such as temple monks and aristocrats.
Tofu began to spread to the tables of common people in the Edo period, after the Muromachi period.
During this time, various dishes using tofu were developed.
A testament to its popularity is the recipe book “Tofu Hyakuchin” (100 Tofu Dishes), published in 1782. It remarkably introduced 100 different tofu recipes and became a major bestseller of its time.
The fact that sequels and supplementary volumes were published speaks volumes about how much tofu was loved by the people of Edo and how its culinary versatility was recognized early on.
Thus, tofu is not just a simple ingredient but an entity deeply rooted in Japanese food culture throughout its long history, evolving with the times.
Introduced from China initially as a special food, it eventually became a daily staple for commoners, and its value was recognized to the extent that a hundred different cooking methods were devised.
This background likely explains why tofu continues to be loved as a “health food” and “versatile ingredient” today.
Its nutritional value and its ability to blend with any flavor profile played a significant role.
Did you know there are mainly two types of tofu: “Momen” (Firm or Cotton) and “Kinugoshi” (Silken)? What are the differences between these two?
The basic method for making tofu involves soaking soybeans in water, grinding them, heating to separate soy milk from okara (soy pulp), and adding a coagulant (like nigari) to solidify the soy milk.
The difference between Firm and Silken tofu lies in this “solidifying process.”
This difference in manufacturing method is key to determining the best uses for each type of tofu.
The difference in production also subtly affects nutrition.
In Firm tofu, the water is pressed out, concentrating the soy components.
Silken tofu retains more water, meaning water-soluble nutrients are more likely to remain.
This variation in texture and composition makes choosing between the two types an interesting aspect of cooking with tofu.
You know tofu is healthy, but what specific nutrients does it contain?
In fact, tofu is a true “nutritional treasure trove,” packed with many essential nutrients beyond just protein.
First and foremost, let’s highlight the high-quality protein derived from soybeans, often called the “meat of the field.”
The protein in tofu contains essential amino acids that our bodies cannot produce, in well-balanced proportions.
Its quality is said to be comparable to animal protein from meat and fish (with an Amino Acid Score of 100).
Being plant-based while offering such high-quality protein readily is a major advantage.
Firm tofu contains about 7.0g of protein per 100g, while Silken tofu contains about 5.3g.
This difference is because the components are more concentrated in Firm tofu due to the water removal process.
For information on natto, which is also made from soybeans, click here: Natto: Japan’s Unsung Superfood for Health
Tofu is also rich in calcium.
Firm tofu, in particular, contains about 93mg per 100g (Silken tofu has about 75mg).
Some sources may list higher calcium amounts for Firm tofu, which can vary depending on the type of coagulant used.
Calcium is a major component of bones and teeth and is essential for maintaining health.
Furthermore, it contains minerals such as iron (Firm approx. 1.5mg, Silken approx. 1.2mg), magnesium, phosphorus, zinc, copper, manganese, and molybdenum.
Tofu is also recommended for those mindful of calorie intake.
The energy content per 100g is relatively low: about 73kcal for Firm tofu and about 56kcal for Silken tofu.
Silken tofu is an easier choice when you want to keep calories down.
For reference, a block of Firm tofu (approx. 300g) has about 219kcal, which is roughly the same as one bowl of rice (approx. 234kcal).
Additionally, it is characterized by a very low amount of carbohydrates and sugars.
Besides these, tofu contains various other nutrients:
As you can see, tofu is not just a protein source but a versatile player containing a balanced range of nutrients, including minerals, vitamins, and healthy fats.
It can serve as a general nutritional supplement, not just a protein source.
| Nutrient | Firm Tofu (Momen) | Silken Tofu (Kinu) |
| Energy (kcal) | 73 | 56 |
| Protein (g) | 7.0 | 5.3 |
| Fat (g) | 4.9 | 3.5 |
| Carbohydrates (g) | 1.5 | 2.0 |
| Calcium (mg) | 93 | 75 |
| Iron (mg) | 1.5 | 1.2 |
| Potassium (mg) | 110 | 150 |
| Vitamin K (µg) | 6 | 9 |
Source: MEXT (Japanese Ministry of Education, Culture, Sports, Science and Technology) – Standard Tables of Food Composition in Japan
One reason traditional Japanese cuisine is considered healthy is the consumption of soy products, including tofu.
Let’s explore the potential ways tofu supports our health.
Research suggests that consuming soybeans and tofu may help lower blood cholesterol, particularly LDL (bad) cholesterol.
Furthermore, large-scale follow-up studies have observed a trend where people who frequently consume soy products have a lower risk of Type 2 diabetes, possibly because components in soybeans help insulin function.
A particularly significant component found in tofu and other soy products is “soy isoflavones.”
These are a type of plant compound (phytoestrogen) with a structure similar to the female hormone estrogen.
These isoflavones are expected to offer various health benefits:
Click here for more information: Japanese Association of Preventive Medicine for Lifestyle-related Diseases
However, research on the effects of isoflavones is ongoing, and results can sometimes be inconsistent.
For example, regarding their link to cognitive function, some reports suggest a higher risk with increased intake, while others show improvement, so it’s not yet definitive.
It’s crucial to understand that these observed health effects are largely based on the traditional Japanese diet, where people have regularly and balancedly consumed “traditional soy foods” like tofu, natto (fermented soybeans), and miso (soy paste).
The average daily intake of soy isoflavones in Japan is reported to be around 16-22mg.
Half a block of tofu (150g) contains approximately 40mg of isoflavones.
On the other hand, caution is advised regarding consuming large amounts of isolated components from supplements.
The Japanese Ministry of Health, Labour and Welfare (MHLW), among others, has set upper limits for isoflavone intake when supplementing (a safe daily upper intake guideline is 70-75mg, with desirable supplemental intake capped at 30mg per day; excessive intake is not recommended).
See the MHLW guidelines for details: Isoflavone Guidelines
This means the secret to maximizing tofu’s health power is not relying on supplements but incorporating tofu and other soy products into your daily meals in a balanced and enjoyable way.
The health benefits seen in the traditional diet may stem not just from single components but from the combination of foods and the overall dietary pattern.
Tofu is nutritious and healthy.
Knowing how to maximize its appeal can make your daily meals much richer.
Here, we introduce delicious ways to enjoy tofu, from classic preparations to slightly unexpected arrangements.
Cold Tofu (Hiyayakko)
Savoring Tofu’s Pure Taste A summer staple, Cold Tofu.
Precisely because it’s simple, a few small tips can make it exceptionally delicious.
Hiyayakko is a typical dish at izakayas, but here are some other typical dishes: 10 Must-Try Izakaya Dishes in Japan
Hot Pot Tofu (Yudofu)
A Gentle, Warming Dish for Body and Soul Hot Pot Tofu is a welcome dish in the cold season.
Warm, soft tofu is exceptional.
Tofu’s versatility extends beyond Japanese cuisine.
As the Star of Healthy Side Dishes
“Tofu burgers,” made by mixing crumbled Firm tofu with ground meat (or using tofu entirely), are soft, fluffy, and lower in calories.
It’s also great in stir-fries and as a steak.
Unexpected Transformation into Sweets
Tofu’s smooth texture is also a great asset in making desserts! It’s used in puddings, mousses, cheesecake-style dishes, smoothies, and even baked goods like donuts and pound cakes.
Simply topping tofu with black sugar syrup (kuromitsu) and roasted soybean flour (kinako) makes a lovely Japanese sweet.
Easy Arrangement: “Tofu Dip”
Just blend Silken tofu (no need to drain water) with lemon juice, grated garlic, your favorite herbs (like dill or chives), salt, and pepper until smooth using a food processor or blender.
Serve with vegetable sticks or crackers.
In different parts of Japan, there are unique local tofus.
If you encounter them on your travels, be sure to give them a try!
The charm of tofu lies in its ability to transform due to its mildness.
In simple dishes like Cold Tofu and Hot Pot Tofu, you can appreciate the delicate flavor of the tofu itself, while it also blends beautifully into burgers, sweets, and international dishes.
As the creation of “Tofu Hyakuchin” shows, people have long recognized its potential and devised various creative uses.
This “unassuming” individuality may be why tofu is loved across times and borders.
How was that? We hope you’ve discovered that tofu, which you might usually eat without much thought, actually has a long history, surprising nutritional power, and is a versatile superfood.
Knowing the differences in personality and nutrition between Firm and Silken tofu makes choosing the right one for your cooking more fun. And let’s not forget that tofu is a reliable friend that supports our health in many ways, not just with protein and calcium.
Components like soy isoflavones, in particular, can offer benefits when incorporated well into a traditional dietary pattern.
Beyond classic ways like Cold Tofu and Hot Pot Tofu, please try new ways to enjoy tofu, such as tofu burgers, tofu sweets, and international tofu dishes.
Tofu is an affordable, health-supporting, and above all, delicious ingredient that fits perfectly into a modern diet.
Starting today, why not rediscover the charm of tofu and incorporate it more into your daily meals? It will surely make your diet richer and healthier.
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