Is Tofu A Complete Protein?

The short answer’s yes – tofu is a complete protein, making it a fantastic choice for vegans keen to up their intake.

In fact, there are plenty of other great reasons why you should eat tofu. Personally, I find it a really easy go-to when I need a quick boost of energy, or if I’m looking for something versatile to cook with.

So, in this guide, I’ll take you through what makes tofu a complete protein, why complete proteins matter, and a few alternative ways for you, as a vegan, to get them into your diet without wandering up and down the organic aisle for hours on end.

What is a complete protein, anyway?

Complete proteins are foodstuffs that contain nine essential amino acids. We need to consume these simply because we can’t produce them ourselves – and without them, we simply wouldn’t function properly.

For example, essential aminos are great for regulating hormones, building up internal proteins, and ensuring our neural networks are healthy. 

A complete protein, like tofu, contains all of the following:

• Histidine (great for immunity and digestion)
• Isoleucine (great for metabolism and your muscles)
• Leucine (great for muscle repair)
• Lysine (produces hormones and energy)
• Methionine (a metabolism booster)
• Phenylalanine (transforms into neurotransmitters and produces other aminos)
• Threonine (great for healthy skin)
• Tryptophan (great for mood, appetite, and sleep regulation)
• Valine (helps to produce energy and stimulates muscle growth)

Typically, people following an omnivorous diet get these amino acids from protein sources such as animal meat, despite the fact that the animals they consume get their protein from plants! So when living a vegan lifestyle you simply need to cut out the middleman.

Why is tofu considered a complete protein?

Tofu is a complete protein because it contains all nine of your essential amino acids. It’s derived from soy, meaning there are plenty of other vegan derivatives you can enjoy with the same protein makeup (more on those below).

You’d normally expect tofu to be around 8% protein. That means, for every 100g, 8g of your tofu is raw, complete protein, including those all-important amino acids.

Ideally, if you weigh around 150 lbs (10 and a half stone), you should be eating around 60g of protein each day. That’s not always an easy task, which is why it’s great to have something so easy to prepare as tofu on your plate.

However, it’s worth varying your diet if you’re aiming to top up your protein and amino acids. For example, tofu isn’t the highest source of aminos such as tryptophan.

Therefore, I recommend mixing things up a bit. Tofu’s delicious and great for a quick hit of protein, but your diet’s going to taste a bit samey if you’re eating it for every meal.

Are complete proteins important?

Complete proteins are very important if you want to live healthily. Amino acids help us regulate our moods, boost exercise performance, and even heal faster from injuries.

Ideally, according to the World Health Organisation, we should be eating the following amounts of amino acid per 2.2lbs, or 1kg:

• 10mg histidine
• 20mg isoleucine
• 39mg leucine
• 30g lysine
• 10.4mg methionine
• 25mg phenylalanine and tyrosine
• 15mg threonine
• 4mg tryptophan
• 26mg valine

But, you don’t necessarily have to go counting up the amino acids in everything you eat.

Experts suggest, for example, that you’re likely eating plenty of protein for your diet even if you stick to plant-based foods. That’s because our bodies are cleverer than you think and make use of proteins from day to day.

However, it’s just as well to look for protein-rich foods if you’re moving from a meat-based diet to a fully vegan lifestyle. You’re going to get plenty of protein from plants – after all, that’s where a lot of protein actually comes from – but be careful to balance your new menus with tofu and other soy-based products.

What are some of the other benefits of eating tofu?

Thanks to its amino acids, tofu is super digestible, which means it’s really easy for our bodies to make the most of its vitamins and nutrients. In fact, studies show it’s on par with animal produce when it comes to the sheer amount of protein.

Tofu is also richer in nutrients than it is in calories – it’s extremely nutrient dense. Soya in general, too, is great for supporting a healthier heart, effectively reducing your risk of developing heart disease if you eat it regularly. On top of that, high-tofu diets usually result in low cholesterol levels – it’s a win-win if you’re trying to get healthier.

As it’s rich in calcium, too, tofu helps to support bone density and even reduce loss, specifically in women who have experienced menopause. Many people also enjoy tofu to help stave off the development of cancers thanks to its isoflavone content.

Just make sure that – whenever you enjoy tofu or any kind of soy-based protein – that you soak it before you cook it. For all tofu’s jam-packed with amino acids and all kinds of healthy nutrients, unsoaked, it can carry anti-nutrients that prevent tofu’s good stuff from absorbing into the body.

If you’re considering switching from a full meat to a vegan diet, make sure to speak to your doctor.

What are some other vegan sources of complete protein?

Tempeh

Tempeh is a traditional Indonesian food which, much like tofu, is made from fermented soybeans. It’s packed with all nine essential amino acids. Tempeh is made by a natural fermentation process that turns the soybeans into a sort of cake. Not only does this give it a really unique taste, but it also makes the proteins and nutrients easier for your body to absorb.

When it comes to cooking, tempeh is an absolute dream. It’s chock-a-block with protein, fibre, and vitamins, and you can do a ton with it in the kitchen. It’s got a lovely nutty flavour and a texture that’s firm enough to soak up all sorts of yummy seasonings and marinades, making it perfect for anything from a tasty curry to a hearty sandwich filler.

Quinoa

Hands up how many of you haven’t enjoyed quinoa before? Well, if not, there’s plenty of time to start tucking into this grainy favourite, and it’s really easy to get hold of at local supermarkets and the like.

It’s also reasonably rich in protein and pretty versatile. You might even want to cook it up as a rice alternative with some tofu as part of an event meal or a salad.

You could also add quinoa to amaranth for a tasty, protein-heavy porridge.

Spirulina

Yes, spirulina is a type of algae, but this stuff is seriously tasty – and it’s amazingly protein-dense. Over half of any spirulina you eat will be pure protein – meaning just 20g will give you around 12g of protein back.

You can usually buy it powdered, or in tablet form that you can break up yourself to add texture and nutrients to all kinds of dishes. It’s also something of a superfood, meaning combined with tofu and other complete protein picks on this list, it’s a real diet booster.

Chia

Chia seeds are small but mighty! Around a seventh of any amount of chia will be pure protein, meaning they’re well worth adding to preservatives and vegan-friendly desserts.

They’re pretty odd to work with at first as they soak up tons of water – but this makes it a versatile topping and texture additive. My personal recommendation is adding it to smoothies – it’s a nice easy way to get some protein in and add thickness to your favourite fruit drinks.

Hemp

Yes, hemp seeds come from plants within the marijuana family – but don’t worry, you’re not going to feel any psychoactive effects by enjoying a few sprinkled in dinners, salads, or desserts.

Around a third of any hemp seeds you enjoy will be pure protein, meaning they’re quick and easy to top up your aminos with. They’re also rich in omega-3 and omega-6, as well as zinc and magnesium.

Should I rely on tofu for complete protein?

Tofu’s one heck of a protein powerhouse – I’d definitely recommend making it a big part of your vegan menu, but as mentioned, there are a few ways you can mix up the palate.

That said, tofu is also pretty versatile, whether you eat it raw or cook it – just make sure you soak it beforehand so you can benefit from all its goodness.