Is Tofu Safe for a Gluten-Free Diet?

Between the soaring financial and environmental costs of eating animal proteins and the growing push to focus on plant-based meals, there’s a lot of pressure to find an alternative. Tofu is an increasingly popular option for many people, especially since it’s easy to replicate many flavors and textures.

Of course, if you also need to avoid gluten you are probably contemplating one extremely important question - is tofu gluten-free? Before you head to the store for your next grocery run, learn everything you need to know about whether or not tofu is a gluten-free food, what it’s made from, and your best options.

Is tofu gluten-free?

Many vegans and vegetarians can tell you that tofu can become almost anything you need to replace animal proteins, including gluten-free food. Most tofu products are gluten-free, though some processed foods have gluten in them. It is not unusual for processed food to contain gluten because it typically contains additives, colorings, and flavorings. 

If you’re looking for a plant-based, vegetarian, or vegan food that is also gluten-free, then you might want to start with unflavored, plain tofu. The majority of plain tofu is gluten-free because it’s mostly soybeans and water. 

When you look at processed tofu, like those pressed and marinaded to look and taste a specific way, it typically contains gluten. Make sure that you read the list of ingredients before committing to a specific product.

How to tell if tofu is gluten-free

Many tofu products have labels identifying them as gluten-free. If the package doesn’t specifically state that it is a gluten-free product, check the label for the list of ingredients. 

Even if the tofu doesn’t list any glutinous ingredients, there is always a possibility of cross-contamination. If you are extremely sensitive to gluten, you might want to stick with products that bear the gluten-free label instead of taking chances.

What is tofu made from?

As noted above, tofu is mostly soybeans and water. It also requires a coagulating agent to hold the tofu together. The most common coagulating agents are also gluten-free. 

Tofu is a significant part of many plant-based diets because it contains so many essential nutrients. The low-calorie food packs a ton of protein and contains essential amino acids the human body needs. Plus, tofu provides several essential minerals, including copper, magnesium, and phosphorus.

How is tofu made?

The process involves soaking the soybeans in water then crushing and boiling them. Next, the manufacturer separates the soy milk from the remaining solid particles, known as pulp or okara.

The soy milk requires an additive to curdle it, dividing it into curds and whey. The most common solution is a gluten-free, salt-based coagulating agent, like calcium chloride, magnesium sulfate, or calcium sulfate.  

Finally, the soy milk goes into special molds that siphon off any remaining whey to produce the tofu cakes. These cakes are typically cut into squares and packaged.

Purchasing plain tofu in the store gives you complete control over how it’s prepared, making it easy to have a gluten-free meal. However, if you select a tofu dish in a restaurant, it’s best to ask how it’s prepared before ordering.

What are the different types of tofu?

If you take a stroll through the vegan section of a grocery store or supermarket, you can find a range of tofu products. There are generally four options for buying tofu, and it’s important to know the difference because they serve unique purposes.

• Silken tofu, sometimes known as soft, is a creamier, lighter block that wasn’t pressed as much as the other types.

• Firm tofu is the middle ground and adaptable for almost anything.

• Extra-firm tofu is dense and typically used as a substitute for animal proteins.

• Super firm tofu sounds like it’s exactly the same as extra-firm, but it’s denser and has little liquid left. 

You also might find prepared tofu. Typically, it's at the very least slightly processed and flavored to emulate something specific, like lunch meat. Prepared tofu is the least likely to be a gluten-free food because it has been cooked and processed so that it's ready to eat. 

Vegans and vegetarians can probably list off a purpose for each type of tofu, such as silken tofu making the best ice cream and sauces, and firm tofu is easy to transform into a scrambled egg substitute. If you’re looking for a portion of vegan food that is gluten-free as well, you have plenty of options when tofu is on the table. 

Is a soybean gluten-free?

Soybeans are gluten-free. Most soy products are gluten-free, with the main exception being soy sauce. Surprisingly, soy sauce is not a gluten-free food because of the additives.

Does tofu contain wheat?

Tofu does not naturally contain wheat or any wheat by-products. However, some processed and prepared forms of tofu may include wheat in some form. 

Is there gluten in smoked tofu?

It depends. Plain tofu is gluten-free; however, the seasoning might contain gluten. Plus, there’s the risk of cross-contamination if prepared with other foods. You can check the label on pre-packaged smoked tofu or play it safe and make your own.

Is tempeh the same as tofu?

No. While both foods are made from soybeans, making tempeh requires a different process that includes fermentation. Tempeh is even denser than super firm tofu, and it contains nearly double the calories, protein, and fiber. Some tempeh products may contain gluten, so be cautious and check the labels.

Final Thoughts

Is tofu gluten-free? Yes, in most cases, plain, unflavored tofu is gluten-free. It also contains crucial vitamins and minerals serving as excellent substitutes for animal proteins. Tofu makes an excellent gluten-free, plant-based substitute for animal proteins in many dishes because it’s easy to season and prepare in many unique ways. From sauces to stir fry, the possibilities are endless.

However, there are exceptions to every rule. Even though plain tofu is gluten-free, that doesn’t account for potential cross-contamination or additives, like soy sauce. If you have gluten insensitivity or intolerance, it’s best to take a moment to check the label.