Is Tofu Acidic or Alkaline?
Acid-forming. Plain tofu has a PRAL of +8.3 per 100 g, which is lower than meat (+11 to +14) but well above legumes such as lentils (+3.1).
Why tofu is acid-forming
Tofu is curdled soy protein, and protein is acid-forming. Soybeans also add phosphorus. When tofu is pressed, some of the potassium is lost with the whey. That is why tofu scores higher than the whole bean: edamame comes in at −3.1, tofu at +8.3 and smoked tofu at +8.0.
As a meat substitute, tofu is still the better choice: chicken breast comes in at +13.2 and beef mince at +12.1. Silken tofu, at −2.0, even falls in the alkaline range because it contains much more water and less protein. If you want to lower the acid load, pair tofu with vegetables instead of just rice and soy sauce.
Acidic or alkaline: PRAL, not pH
The PRAL (potential renal acid load) estimates what a food leaves behind after digestion. It is not the pH of the food itself: a lemon tastes sour, yet its PRAL is −4.0. If you are asking whether tofu is acidic because of heartburn or reflux, that is a question of pH and your stomach, which the PRAL does not measure; talk to your doctor about it.
Tofu in different forms: raw, cooked, processed
How the PRAL changes with state and product. All values per 100 g or 100 ml.
| Food | PRAL |
|---|---|
| Tofu, plain (prepared) | +8.3 |
| Tofu, smoked (prepared) | +8.0 |
| Silken tofu (prepared) | −2.0 |
| Tempeh (prepared) | +6.8 |
| Edamame (green soybeans) (boiled) | −3.1 |
Alkaline foods that balance it
Frequently Asked Questions
Is tofu less acidic than meat?
Yes, it is about one third less acid-forming: +8.3 versus +13.2 (chicken breast) or +12.1 (beef mince) per 100 g, prepared.
Is tempeh better than tofu?
By PRAL, slightly (+6.8 versus +8.3). Tempeh contains the whole fermented bean, more fiber and more B vitamins.
Tofu and everything else on your plate: calculated automatically.
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More plant-based alternatives compared
All plant-based alternatives with their PRAL: Plant-Based Alternatives table. Back to the overview Acidic or Alkaline?, or put together a meal in the PRAL calculator.
Source: Basentracker food database (PRAL according to Remer & Manz, calculated from protein, phosphorus, potassium, magnesium and calcium per 100 g). This information does not replace medical advice.