Meat or tofu: cholesterol, protein and what the trials compared

By a 1995 meta-analysis of 38 controlled trials, replacing animal protein with about 47 g of soy protein a day lowered LDL cholesterol by 21.7 mg/dL (95% CI 11.2 to 31.7), or 12.9 percent. The effect was larger in people who started with high cholesterol, and later trials found smaller effects. A test of tofu itself found less. In 45 adults with mildly high cholesterol, 4 weeks of frozen Kori-tofu did not improve cardiometabolic markers more than a whey protein control. Meat has its own trial evidence. By a meta-analysis of 18 randomized trials, eating more red meat raised C-reactive protein by 0.23 mg/L (95% CI 0.08 to 0.39), and the rise was absent for unprocessed red meat alone. Muscle was tested with protein supplements, not with tofu or meat as food. In a meta-analysis of 9 trials in 266 people doing resistance training, soy protein gave the same gains in strength and lean mass as whey, beef or milk protein.

How much is actually in it

• Steamed tofu gives 8.1 g protein, 4.2 g fat, 1.2 mg iron and 73 calories per 3.5 oz (100 g) in the UK food tables, with no cholesterol. — CoFID 2021, Tofu, soya bean, steamed Evidence E source
  Per 100 g: protein 8.1 g, fat 4.2 g, saturated 0.5 g, iron 1.2 mg, zinc 0.7 mg, 73 calories

What a real portion looks like

• A US survey default portion of meat is 60 g, and one piece or slice is 30 g. — US household measures, FNDDS Evidence E source
  Meat, NFS: quantity not specified 60 g, 1 piece or slice 30 g, 1 cup 135 g

What your body absorbs

• In an RCT in 56 young adults, US 'ounce equivalent' portions of beef, pork or eggs built more body protein than equal portions of tofu, beans or nuts, in step with their essential amino acid content. — 56 healthy young adults, 7 protein foods, 8 per group, 8.5-hour stable isotope study (n = 56) Evidence B source
  Greater whole-body net protein balance with animal sources (P < 0.01); response correlated with EAA content (P < 0.001)
• According to NIH, tofu is among the nondairy foods fortified with calcium, and calcium from dairy and fortified foods is absorbed at about 30%. — NIH ODS calcium fact sheet for health professionals Evidence E source
  Absorption about 30% from dairy and fortified foods; lower from plants with oxalate or phytate

What it does to your health

• By a meta-analysis of 38 controlled trials, eating soy protein (about 47 g a day) instead of animal protein lowered LDL cholesterol by 21.7 mg/dL (12.9%). — 38 controlled clinical trials, soy protein averaging 47 g per day versus animal protein diets (n = 38 trials) Evidence B source
  Total cholesterol -23.2 mg/dL (95% CI 13.5-32.9), 9.3%; LDL -21.7 mg/dL (11.2-31.7), 12.9%; HDL +2.4% ns
• In a double-blind crossover RCT in 45 adults with mildly high cholesterol, 4 weeks of frozen Kori-tofu did not improve cardiometabolic markers more than a whey protein control. — 45 adults aged 40-70 years with mildly elevated cholesterol, 4-week periods (n = 45) Evidence B source
  Within-tofu drops in LDL, HbA1c, systolic BP not different from control; only adiponectin change differed
• By a meta-analysis of 18 RCTs, eating more red meat raised C-reactive protein by 0.23 mg/L. — 22 RCTs with 1152 adults and 10 observational studies with 438,925 adults; CRP pooled from 18 RCTs (n = 1152) Evidence A source
  CRP WMD 0.23 (95% CI 0.08-0.39); no effect on IL-6, TNF-alpha, leptin, adiponectin
• Observational studies link about 0.95 oz (27 g) of tofu a day with an 18% lower risk of cardiovascular disease. — 29 articles, 54,213 CVD events, follow-up 2.5-24 years (n = 29 studies) Evidence C source
  Tofu 26.7 g/day RR 0.82 (95% CI 0.74-0.92) for CVD; highest vs lowest soy RR 0.87 (0.81-0.94)
• Observational studies link higher red meat intake with a 13% higher risk of colorectal adenomas, while white meat is linked with lower risk. — 31 observational studies up to December 2024 (n = 31 studies) Evidence C source
  Red meat RR 1.13 (95% CI 1.05-1.21) for adenoma; white meat RR 0.79 (0.63-0.99)

What people believe that the data does not support

• Against the belief that tofu raises breast cancer risk, observational studies link the highest tofu intake with 22% lower odds of breast cancer. — 14 studies (2 cohort, 12 case-control) (n = 14 studies) Evidence C source
  OR 0.78 (95% CI 0.69-0.88) highest vs lowest; 10% lower odds per 10 g/day
• The EU authorizes the claim that meat or fish improves iron absorption when eaten with other iron-containing foods, and has no claim for tofu. — EU Register on nutrition and health claims, snapshot 2026-09-21 Evidence E source
  Meat or fish: authorized; tofu: no entry

Who this works differently for

• By a meta-analysis of 9 trials in 266 people doing resistance training, soy protein supplements gave the same gains in strength and lean mass as beef, milk or whey protein. — 266 participants in resistance exercise training, 9 studies of 6 weeks or longer (n = 266) Evidence A source
  No between-group difference in lean body mass (p = .80) or bench press (p = .88)

What is still unknown

• Whether a meat-based or plant-based diet affects depression is unresolved: of 9 reviews, 4 linked plant-predominant diets to more depression and 5 found conflicting or no links. — 9 systematic reviews and meta-analyses up to January 2025 (n = 9 reviews) Evidence C source
  4 reviews plant-predominant diets increased depression; 5 conflicting or null

The bottom line

Portion for portion, animal foods built more body protein in the short run. In a randomized study in 56 young adults, US ounce-equivalent portions of beef, pork or eggs gave a greater gain in whole-body protein balance over 8.5 hours than equal portions of tofu, beans or nuts. That is an acute tracer measure, and long-term muscle was not studied. Steamed tofu gives 8.1 g of protein and 73 calories per 3.5 oz (100 g) in UK tables, with 1.2 mg of iron and no cholesterol. By NIH, some tofu is fortified with calcium, and calcium from dairy and fortified foods is absorbed at about 30 percent. How much calcium a block holds depends on the coagulant on the label. The EU lets meat or fish carry the claim that it improves iron absorption when eaten with other iron-containing foods, and has no claim for tofu. The long-run links are observational. About 0.95 oz (27 g) of tofu a day is associated with an 18 percent lower risk of cardiovascular disease (RR 0.82, 95% CI 0.74 to 0.92), mostly in Asian cohorts where soy eaters also live differently. Higher red meat intake is associated with a 13 percent higher risk of colorectal adenomas (RR 1.13, 95% CI 1.05 to 1.21), and unprocessed red meat on its own was not significant. The belief that tofu raises breast cancer risk is not supported by these data. Fourteen studies, 12 of them case-control, link the highest tofu intake with 22 percent lower odds of breast cancer (OR 0.78, 95% CI 0.69 to 0.88), a design prone to recall bias. Whether a meat-based or plant-based diet affects depression is unresolved. Of 9 reviews, 4 linked plant-predominant diets to more depression and 5 found conflicting or no links. We have no card on allergy, pregnancy, children or drug interactions for either food, so this page has no caution section.

Sources

1. mttf-r6-12 · reference dataset
   CoFID 13-570 Tofu, soya bean, steamed: Protein 8.1 g, Fat 4.2 g, Satd FA 0.50 g, Cholesterol 0.0 mg, Iron 1.20 mg, Zinc 0.7 mg, Energy 73 kcal per 100 g
   CoFID 2021 (Public Health England), code 13-570, Open Government Licence v3.0 · checked 2026-09-28
2. mttf-r6-13 · reference dataset
   FNDDS 2705819 Meat, NFS (code 20000000): Quantity not specified 60 g · 1 piece/slice, any size 30 g · 1 cup 135 g
   USDA FNDDS 2021-2023 · checked 2026-09-28
3. mttf-r6-02 · randomized controlled trial
   a total of 56 healthy young adults underwent an 8.5-h metabolic study using stable isotope tracer methodology. ... Consumption of ounce equivalents of animal-based protein food sources (beef sirloin, pork loin, eggs) resulted in a greater gain in whole-body net protein balance above baseline than the ounce equivalents of plant-based protein food sources (tofu, kidney beans, peanut butter, mixed nuts; P < 0.01).
   J Nutr, 2021 · checked 2026-09-28
4. mttf-r6-11 · fact sheet
   In addition, some nondairy foods, such as many fruit juices, milk substitutes, tofu, and cereals, are fortified with calcium. The absorption of calcium varies depending on the type of food; absorption from dairy products and fortified foods is about 30%, while absorption from certain plants may be much lower due to the presence of compounds that form indigestible salts with calcium.
   NIH Office of Dietary Supplements, Calcium Fact Sheet for Health Professionals · checked 2026-09-28
5. mttf-r6-01 · meta-analysis of controlled trials
   Ingestion of soy protein was associated with the following net changes in serum lipid concentrations from the concentrations reached with the control diet: total cholesterol, a decrease of 23.2 mg per deciliter (0.60 mmol per liter); 95 percent confidence interval, 13.5 to 32.9 mg per deciliter [0.35 to 0.85 mmol per liter]), or 9.3 percent; low-density lipoprotein (LDL) cholesterol, a decrease of 21.7 mg per deciliter (0.56 mmol per liter); 95 percent confidence interval, 11.2 to 31.7 mg per deciliter [0.30 to 0.82 mmol per liter]), or 12.9 percent
   N Engl J Med, 1995 · checked 2026-09-28
6. mttf-r6-04 · randomized controlled trial
   45 subjects aged 40-70 years with (mildly) elevated cholesterol levels, received a four week Kori-tofu intervention or whey protein control intervention with a four week wash-out period in between. ... Due to the lack of significant effects as compared to control, there is, however, currently no substantiating evidence to claim that Kori-tofu has beneficial effects on cardiometabolic health.
   Nutrients, 2022 · checked 2026-09-28
7. mttf-r6-05 · meta-analysis of randomized controlled trials
   Twenty-two randomized controlled trials (RCTs; 1152 adults) and 10 observational studies (OBS; 438,925 adults) were included ... Overall, greater total RMI led to higher CRP across 18 RCTs (weighted mean difference 0.23, 95% CI 0.08-0.39).
   Crit Rev Food Sci Nutr, 2026 · checked 2026-09-28
8. mttf-r6-06 · meta-analysis of observational studies
   A daily intake of 26.7 g of tofu reduced CVDs risk by 18% (TRR = 0.82, 95% CI: 0.74-0.92)
   Nutrients, 2023 · checked 2026-09-28
9. mttf-r6-08 · meta-analysis of observational studies
   The results positively linked red meat intake to the risk of colorectal adenomas (RR: 1.13; 95% CI: 1.05, 1.21)
   Nutr Rev, 2026 · checked 2026-09-28
10. mttf-r6-07 · meta-analysis of observational studies
    A total of 14 studies (2 cohort studies, 12 case-control studies) were included in the meta-analysis. The overall OR of breast cancer for highest vs lowest intake of tofu was 0.78 (95% CI 0.69-0.88)
    PLoS One, 2020 · checked 2026-09-28
11. mttf-r6-10 · regulatory decision
    POL-HC-6417 Meat or fish Meat or fish contributes to the improvement of iron absorption when eaten with other foods containing iron Authorised
    EU Register on nutrition and health claims, claim POL-HC-6417, snapshot 2026-09-21 · checked 2026-09-28
12. mttf-r6-03 · meta-analysis of randomized controlled trials
    Nine studies involving 266 participants suitable for inclusion in the meta-analysis were identified. Five studies compared whey with soy protein, and four studies compared soy protein with other proteins (beef, milk, or dairy protein). ... Strength and LBM both increased significantly in the "other protein" and the soy groups (n = 9), but there were no between-group differences (bench: χ2 = 0.02, p = .88; squat: χ2 = 0.78, p = .38; and LBM: χ2 = 0.06, p = .80).
    Int J Sport Nutr Exerc Metab, 2018 · checked 2026-09-28
13. mttf-r6-09 · umbrella review
    Five articles reported associations between plant- and meat-predominant dietary patterns and depression, 4 reported that plant-predominant dietary patterns increased depression, and 5 found conflicting or no associations.
    Nutr Rev, 2026 · checked 2026-09-28