Tofu IQ Quiz: History, Protein, Sustainability and Recipes

The Tofu IQ Quiz

Tofu has a rich and fascinating history, many textures, and a significant role in sustainable eating. But how much do you really know?

Take the quiz and find out where your Tofu IQ lands.

Question 1: Where did tofu originate?

a) Japan b) China c) Korea d) Thailand

Question 2: What are the main ingredients in traditional tofu?

a) Soybeans, water, and a coagulant
b) Almonds, water, and salt
c) Wheat, oil, and sugar
d) Rice, water, and vinegar

Question 3: What nutrient is tofu particularly high in?

a) Protein b) Vitamin C c) Omega-3s d) Fibre

Question 4: How old is tofu?

a) ~200 years b) ~500 years c) ~1,000 years d) Over 2,000 years

Question 5: What is silken tofu best used for?

a) Stir-fries b) Soups, desserts, or smoothies c) Grilling d) Baking

Question 6: How does tofu support sustainability?

a) Lower land and water use than beef
b) Soybeans can fix nitrogen
c) Lower carbon footprint than most meats
d) All of the above

Question 7: What’s the best way to press tofu?

a) Squeeze by hand
b) Weigh it under a heavy object to drain
c) Bake to remove moisture
d) Use a food processor

Question 8: Which dish delivers spicy, savoury and numbing flavours?

a) Mapo tofu b) Agedashi tofu c) Tahu goreng d) Sundubu jjigae

Question 9: What is okara?

a) A tofu dish
b) Pulp left from soy milk/tofu making
c) A Japanese technique
d) A spice

Question 10: Typical protein in firm tofu per 100g?

a) 5 g b) 8 g c) 10 g d) 15 g

Answer Key & Fun Facts—with Nuance

• Q1: b. China
  Tofu dates back to the Han dynasty (c. 206 BCE–220 CE). A legend credits Prince Liu An, but scholars caution that’s folklore. It became popular in the Song dynasty (960–1279) and spread with Zen Buddhism to Japan around 1100 CE.

• Q2: a. Soybeans, water, and a coagulant
  Nigari (magnesium chloride) or gypsum (calcium sulfate) curdles hot soy milk into curds. Calcium-set tofu also boosts dietary calcium.

• Q3: a. Protein
  Firm tofu averages 14–17 g protein per 100 g—but here’s the connection: the firmer the tofu, the more water has been pressed out, meaning nutrients like protein are concentrated. Silken, with more water, has ~4–6 g.

  Protein Content by Type (per 100 g)

• Q4: d. Over 2,000 years
  One of the world’s oldest soy foods is still eaten daily. Its rise was tied to vegetarian Buddhist diets across East Asia.

• Q5: b. Soups, desserts, or smoothies
  Silken tofu’s creamy texture works in miso soup, hiyayakko, mousse, cheesecakes, sauces, vegan mayo, and even scrambles. Deeper link: while it has lower protein density, silken tofu can replace eggs or cream—cutting cholesterol and reducing dairy’s footprint.

• Q6: d. All of the above
  On average, tofu emits ~3 kg CO₂e/kg vs. beef’s ~60 kg, and uses far less water and land. But the footprint depends on farming method, transport, and whether by-products like okara are upcycled.
  Note: Soybeans fix ~50–60% of their nitrogen needs, but not always enough to leave soil richer; fertiliser may still be required for high yields.
  That’s why different studies sometimes report slightly different numbers—some only count farming, while others include processing, packaging, or transport.

• Q7: b. Weigh it under a heavy object
  Pressing drives out water, which not only improves texture but also concentrates nutrients per gram. Freeze–thawing makes tofu spongier, boosting marinade absorption.

• Q8: a. Mapo tofu
  A Sichuan classic: chilli bean paste + Sichuan peppercorns. The plant-based version (mushrooms/tempeh) keeps all the bold flavour.

• Q9: b. Okara
  Soy pulp, often discarded, is actually rich in fibre and protein. Upcycling it into breads, pasta, and cookies closes the sustainability loop by reducing waste.

• Q10: d. 15 g
  A fair average for firm tofu, but as shown above, protein ranges by type. Pressing = higher density = more protein.

Why your Tofu IQ matters

Understanding tofu isn’t just trivia—it’s about seeing the links:

• Pressing = higher protein density

• Silken tofu = replaces dairy/eggs in recipes, lowering cholesterol & footprint

• Sustainability = varies with farming, processing, and shipping

Final takeaway:

The more you connect the dots, the more tofu reveals itself as history, health, flavour, and sustainability all in one. 🌱✨