Is It Safe to Eat Tofu during Pregnancy

Tofu in Pregnancy – Health Benefits and Harmful Effects

Medically Reviewed By
Archana Shah (Diabetologist/Nutritionist/Dietitian)
View more Diabetologist/Nutritionist/Dietitian Our Panel of Experts

Finding out that you are pregnant is one of the most cherished feelings in the world. You are both anxious and excited about this new phase of your life. Pregnancy brings in a whole bunch of dos and don’ts to your routine. Among the various questions arising about what you can and cannot eat, you may wonder if it’s safe to add tofu to your pregnancy diet. Here we will discuss everything you need to know about consuming tofu while you’re pregnant.

Is Eating Tofu Safe During Pregnancy?

Once you conceive, before munching on tofu, you will undoubtedly ask, “Can I eat tofu during pregnancy?” Well, yes, you can have tofu, although in limits. Tofu is rich in all the essential nutrients and can be consumed during pregnancy. It is high in iron, protein, and is a good source of unsaturated fats. Moreover, it is low in calories, helps in losing weight, and has antioxidants, which help prevent cancer.

Nutritional Value of Tofu

Nutritional Value of Tofu

The ratio of nutritional ingredients in a 100g serving of Tofu are listed below:

Nutrition Amount per 100g of serving
Energy 73kcal
Protein 8 gm
Fibre 1 gm
Carbohydrates 2 gm
Calcium 201 mg
Iron 1.6mg
Magnesium 37 mg
Phosphorous 121 mg
Potassium 148 mg
Sodium 12 mg
Zinc 0.8 mg
Copper 0.2 mg
Vitamin C 0.2 mg
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 0.1 mg
Pantothenic Acid 0.1 mg
Vitamin B6 0.1 mg
Folate 19 ug


Health Benefits of Tofu During Pregnancy

The health benefits of tofu are as follows:

1. High in Protein

Tofu is packed with proteins, which help with the proper growth and development of the foetus.

2. Rich Source of Calcium

Calcium is an indispensable component for proper bone development in the body of the mother as well as the baby. It helps in the development of bone, teeth, nerves, and muscles in your growing baby.

3. Helps Blood Cell Production

Tofu is a rich source of iron and copper, which assist in the delivery of oxygen throughout the body. Besides, it is an essential part of haemoglobin that helps in creating energy and releasing oxygen in your body. Iron also assists in strengthening your immune system.

4. Contains Antioxidants

The antioxidants in tofu are known to initiate the same kind of response in your body as the hypertensive medications do.

5. Contains Flavonoids & Isoflavonoids

Flavonoids and Isoflavonoids present in tofu are good antioxidants and are beneficial in preventing the onset of potential diseases. Consuming these before and during pregnancy can help protect your baby from diabetes and obesity in the future.

6. Prevents Cancer

Tofu contains the bio compound called genistein, which when consumed, lowers the risk of developing breast cancer.

7. Helps Reducing Weight

Tofu is low in calories and rich in vegetable protein and helps you feel full for a longer period, and reduces your frequent hunger pangs.

8. Reduces Risk of Heart Ailments

Tofu is rich in omega 3 fatty acids, helping you avoid potential blood clots, thus preventing arteries from getting clogged. Besides, it is a good source of polyunsaturated fats and helps reduce serum cholesterol levels in your body.

9. Assists Hair Growth

Keratin, which is an essential protein for hair growth, is present in a fair amount in tofu and helps you in growing and maintaining healthy hair.

Risks Associated With Eating Tofu During Pregnancy

It is advisable to eat all food items in moderate amounts to avoid possible repercussions caused by excessive consumption. Pregnancy is a time where you need to be extra cautious of what you consume. Hence, carefully consider the following risks associated with consumption of tofu, and limit your intake:

  • Effects of Phytic Acid

Phytic acid contained in soy inhibits the absorption of crucial minerals like calcium, iron, copper, manganese, and zinc in your intestines. This effect is minimal in well-fermented foods, as it reduces the phytic acid content.

  • Anti-Nutrients Impair Protein Digestion

Soy holds large amounts of anti-nutrients, which may interfere with the digestive enzymes in the body. One such anti-nutrient is the protein-digesting enzyme inhibitor trypsin, which affects the digestion and absorption of proteins. Protein is an essential nutrient for pregnant women, and it is not recommended to have any interference in its absorption.

  • High in Aluminium

Tofu being a soy product may pose a risk of accumulating high levels of aluminium during the processing or washing of soybeans, which is done in aluminium tanks. Aluminium can lead to neurological problems in the foetal brain.

As long as it is consumed in limited quantities, tofu is a highly nutritious food to be had during pregnancy. However, excessive consumption of tofu can lead to severe conditions like protein indigestion, pancreatic disorder, diarrhoea, and constipation. You can consult a dietician to understand the impact of tofu on your body and add it to your pregnancy diet as per the dietician’s recommendation.

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