Can I eat tofu while pregnant?
Tofu is generally safe and beneficial to eat during pregnancy when properly cooked and consumed in moderation.
Emily · mom-to-be
Grounded in ACOG, FDA & NHS guidance
Yes, mama, you can typically enjoy tofu while you're pregnant! Authoritative guidelines, including those from the FDA and ACOG, consider cooked tofu a safe and nutrient-dense protein source. It's a wonderful source of protein, iron, and calcium, which are all important for you and your growing baby.
The key is to make sure your tofu is thoroughly cooked to an internal temperature of 165°F (74°C) to avoid any risk of foodborne illness, so it's best to skip raw or unrefrigerated versions. While some people worry about soy's natural plant compounds (isoflavones), moderate consumption of whole soy foods like tofu is considered safe and hasn't been shown to cause harm in pregnancy. It's usually advised to stick to 1-3 servings a day, or a few servings per week, as part of a balanced diet.
Always check with your OB or healthcare provider if you have any specific concerns or dietary restrictions.
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