How to serve by age
6+ months
Mash soft tofu until smooth or slightly textured and offer on a spoon. You can mix it with vegetable puree.
Offer a wide, soft strip of tofu that your baby can grasp.
9+ months
Leave small, soft lumps if your baby can manage that texture.
Once your baby can pick up small pieces with their fingers, offer small, soft pieces of tofu.
Choking risk
Large firm chunks can be hard to manage. Mash tofu or serve very soft pieces in a shape that suits your child’s stage.
Keep your child sitting upright and stay with them throughout the meal.
Allergies
Tofu contains soy, a common food allergen. Introduce soy on its own and in a small amount so any reaction is easy to spot.
Calcium depends on how it’s made
100 g of soft tofu made with calcium sulfate has 350 mg of calcium, more than the daily amount for babies 7 to 12 months old.
That’s USDA data; the 260 mg target comes from the NIH. Firm tofu made the same way has even more, 683 mg. The NIH notes that only some brands of tofu have added calcium, so check the label for the coagulant and the calcium content.
Protein and iron
100 g of soft tofu has 8 g of protein and 5.4 mg of iron, and firm tofu has 17 g of protein and 2.7 mg of iron. The NHS calls foods made from pulses, tofu included, excellent sources of the protein and iron young children need to grow and develop. Babies 7 to 12 months old need 11 mg of iron a day, according to the NIH.
Soy formula
Tofu is a food, not a milk substitute. The NHS advises giving babies soy formula only on a health professional’s advice.
Plain tofu, no extras
According to USDA data, plain tofu has just 7 to 14 mg of sodium per 100 g. The NHS advises against salty food for babies, so buy plain tofu and season it yourself, without salt.
Magnesium and zinc
100 g of firm tofu has 58 mg of magnesium, more than two thirds of the daily amount for babies 7 to 12 months old (75 mg), and 1.6 mg of zinc, more than half the daily amount (3 mg). That’s from USDA and NIH data.
Sources · 12
This page is based on guidance from health organizations:
- CDC — Introducing solid foods
- CDC — Choking hazards
- NHS — Food allergies and weaning
- USDA FoodData Central — Tofu, raw, regular, prepared with calcium sulfate
- USDA FoodData Central — Tofu, raw, firm, prepared with calcium sulfate
- NIH ODS — Calcium
- NIH ODS — Iron
- NIH ODS — Magnesium
- NIH ODS — Zinc
- NHS — What to feed young children
- NHS — Drinks and cups for babies and young children
- NHS — Foods to avoid giving babies and young children
For informational purposes only. Not medical advice. Decide on introducing foods, especially allergens, together with your pediatrician.
