Is Tofu Gluten Free?
Yes — tofu is gluten free unless it is marinated.
Tofu is made from soybeans, water, and coagulant, which are naturally gluten free. Marinades, sauces, and fried coatings add risk.
Plain tofu is gluten free; seasoned tofu may not be.
Firm, extra-firm, and silken tofu sold in water-packed tubs is gluten free. Pre-marinated tofu, baked tofu bites, or restaurant tofu can include soy sauce (which often contains wheat) or be cooked on shared griddles. Always read the ingredient list for marinades and sauces.
- Soybeans are naturally gluten free.
- Sauces usually contain soy sauce, which may have wheat.
- Air-fried tofu cooked on shared equipment can pick up gluten.
Ingredient Analysis
Soybeans and coagulant
Base tofu ingredients are gluten free.
Marinades & sauces
Teriyaki or sesame tofu often uses soy sauce unless labeled gluten free.
Prepared tofu meals
Tofu salads, wraps, or stir-fries may include wheat noodles or breaded toppings.
Is it GF/DF/Vegan/Healthy?
Gluten-Free
Plain tofu is gluten free; always read marinade labels.
Dairy-Free
Tofu is a plant-based protein with no dairy.
Vegan
Tofu suits vegan diets unless animal-based marinades are added.
Healthy
It is a lean protein that shines when paired with veggies and whole grains.
What to Look for on Labels
Buy water-packed tofu
These tubs list only soy, water, and calcium sulfate or nigari.
Look for gluten-free soy sauce
Tamari-based marinades maintain flavor without wheat.
Ask about fryers
Restaurant tofu may be fried with breaded foods; request a clean pan.
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