Can Babies Eat Tofu?
Yes. Tofu works well from around 8 months, and plenty of families offer soft tofu a bit earlier. It's a soft, mild plant protein that carries iron and calcium. One thing to note: soy is a common allergen, so introduce it early and watch the first few times.
Tofu is quietly brilliant for babies. It's soft, it's a solid source of plant protein and iron, and it soaks up whatever flavour you put with it. That makes it a great base for both sweet and savoury meals. The one asterisk is soy, which is a common allergen, so this is a food to introduce early and pay attention to.
What is tofu?
Tofu is made from soya beans. The beans are turned into soya milk, which is then set into soft white blocks, a bit like the way cheese is made from dairy milk. It comes in silken, soft and firm styles, and on its own it tastes mild, which is exactly why it works with so many foods.
Because tofu is so mild, it loves company. Mash silken tofu with banana for a sweet breakfast, or fold soft cubes into a vegetable mash for dinner.
Tofu nutrition for babies
Tofu punches above its weight. It brings protein, plus iron and calcium, all in a soft package.
| Nutrient | Per 100 g (firm tofu) |
|---|---|
| Energy | 76 kcal |
| Protein | 8.0 g |
| Fat | 4.8 g |
| Carbohydrate | 1.9 g |
| Calcium | 350 mg |
| Iron | 2.7 mg |
Typical values for firm tofu, which vary with how it is made. Source: USDA FoodData Central.
When can babies eat tofu?
Tofu fits in from around 8 months, and soft tofu often earlier. Adjust the style to suit your baby:
Mash soft or silken tofu smooth, on its own or stirred into fruit or vegetable puree.
Cut firm tofu into small soft cubes for finger feeding. They are grippy and forgiving, which little hands appreciate.
Stir tofu into pasta sauces, mild curries and stir-fries, keeping salt low. Shop bought alternatives such as Quorn sausages need a salt check first.
Health benefits of tofu for babies
Plant protein
Tofu is a complete protein, which makes it a useful choice for growing babies, meat-free or not.
Iron
It provides iron, a nutrient babies need in larger amounts from 6 months onward.
Calcium
Many tofus are set with calcium, giving a helpful boost for bones and teeth.
Tofu is also a soft-textures dream. If your baby is getting on well with foods like avocado, tofu is a natural next step that adds protein to the mix.
How to serve tofu safely
Do
- Use plain, unsalted tofu.
- Mash silken tofu for early tastes.
- Cut firm tofu into soft cubes for finger food.
- Introduce it on its own the first time and watch.
Avoid
- Salted, smoked or heavily seasoned tofu.
- Firm cubes that are large or slippery for young babies.
- Adding salt or strong sauces.
- Trying it for the first time when you are out and about.
Risks and safety
Soft tofu is gentle on the choking front, so the main thing here is the soy. Soy is a common allergen, and the current advice is to introduce common allergens early rather than hold them back. Offer a little the first time, ideally earlier in the day, and keep watching over the next few feeds.
Allergy watch: introduce tofu on its own and look out for signs like hives, swelling or tummy upset. If your baby has severe eczema or another food allergy such as egg, speak to your doctor first. The American Academy of Pediatrics has guidance on introducing allergens.
Easy tofu recipe (from 8 months)
Mashed silken tofu with fruit
Makes 2 baby portions, from 8 monthsIngredients
- 3 tbsp soft or silken tofu
- 1 tbsp fruit puree, such as banana, mango or berry
Method
- Spoon the silken tofu into a bowl and mash it smooth with a fork.
- Stir the fruit puree through it.
- Serve straight away, and keep any leftovers in the fridge.
Tofu FAQ
When can babies eat tofu?
Tofu suits babies from around 8 months, though many families offer soft tofu a little earlier from 6 months. Soy is a common allergen, so give it early, on its own the first time, and keep an eye out for a reaction.
Is soy safe for babies?
For most babies, yes. Soy is one of the common food allergens, so the advice is to introduce it early rather than delay, and to watch closely the first few times. If your baby is higher risk, ask your doctor first.
What type of tofu is best for babies?
Soft or silken tofu is easy to mash and lovely for early eaters. Firm tofu works too, cut into soft cubes as finger food. Choose plain, unsalted tofu.
Is tofu healthy for babies?
Tofu is a good plant protein and gives iron and calcium, which babies need as they grow. It is soft, mild and takes on other flavours, so it fits into lots of meals.
Sources
- Tofu, Wikipedia.
- FoodData Central, U.S. Department of Agriculture.
- Starting Solid Foods, American Academy of Pediatrics.
This article is general information, not medical advice. Every baby is different. Talk to your doctor, health visitor or paediatrician about your own baby, and about starting solids or any allergy concerns.
