Tofu

Plant protein, calcium, low calorie.

Category: Proteins
Plate rating: 84/100
Glycemic index: ≈15 · Low GI
Pesticide residue: Lower

Medicine note: Levothyroxine (thyroid hormone) and food

Some foods can reduce how well levothyroxine is absorbed. Read more.

What tofu offers

Complete plant protein
Calcium & iron
Heart-healthy isoflavones
Low saturated fat

When to eat it

Any meal.

Tip

Press before cooking for better texture

Pairs well with

Soy-Ginger · Broccoli · Brown Rice

Blood sugar

Low GI — tends to raise blood sugar slowly. GI values are approximate and vary with ripeness, variety and preparation. If you manage diabetes, ask your care team how this food fits your plan.

Pesticide residue & peeling

Relative residue level: Lower — a rough guide, not a lab measurement. Rinse produce under running water before eating.

More proteins

SalmonOmega-3 (EPA & DHA), protein, vitamin DProteins

LentilsPlant protein, fiber, iron, folateProteins

EggsComplete protein, choline, vitamin B12Proteins

Greek YogurtProbiotics, protein, calcium, gut healthProteinsMedicine note

SardinesOmega-3, calcium with bones, vitamin D & B12ProteinsMedicine note

EdamameComplete plant protein, fiber, folateProteinsMedicine note

Sources

Nutrient data: USDA FoodData Central (search “Tofu”)
Glycemic index: Glycemic Index Research and GI News (University of Sydney)
MedlinePlus: Levothyroxine

Last reviewed October 2026. How we rate foods.

General information only, not medical advice. If you take medicine or manage a health condition, check with your doctor, pharmacist or a registered dietitian before changing your diet. Read our medical disclaimer.