What Happens If You Eat Tofu And Spinach Together?

Both tofu and spinach have faced controversies in the world of nutrition in recent years.

What Happens If You Eat Tofu And Spinach Together?

Whilst the two are hosts to powerful antioxidants and nutrients that work to boost our overall health, they do have potential drawbacks. 

This has forced many to question whether eating tofu and spinach together is a good idea. If you are one of these people, you’re in luck!

Below, we discuss everything you need to know about tofu and spinach so that you can make the most informed dietary decisions possible. 

Check it out! 

Are Tofu And Spinach Healthy? 

Before we get into answering the question, we should first look at how healthy tofu and spinach are when consumed separately.

To learn more about the health benefits and concerns of both tofu and spinach, take a look at the information below. 

Tofu Nutritional Information 

What Happens If You Eat Tofu And Spinach Together?

Tofu is made using condensed soy milk that is then pressed into solid blocks. The process of making tofu is similar to that of making cheese.

Since it originated in China around 2000 years ago, tofu has become a popular food across the world. 

Whilst it remains to be a popular staple food in China and Japan, it is also particularly popular amongst people who don’t eat meat around the world, thanks to its plant-based nature and high protein content

For a more in-depth look at the nutritional profile of tofu, take a look at the table below.

It describes the specific nutrients that a 100g serving of firm, calcium-set tofu provides. When cooked in oils, the nutritional value will differ. 

Carbs 3g
Calcium53% of Daily Value
Manganese51% of Daily Value
Copper42% of Daily Value
Selenium32% of Daily Value
Vitamin A18% of Daily Value
Phosphorus15% of Daily Value
Iron15% of Daily Value
Magnesium 14% of Daily Value
Zinc14% of Daily Value

Tofu Health Benefits

As you can see, tofu has quite an impressive nutritional profile. Consequently, it is associated with many different health benefits.

We’ve listed the most important health benefits below. Check them out. 

  • Promotes heart health.
  • Contains beneficial isoflavones. 
  • Reduces risk of some cancers. 
  • May reduce risk of diabetes. 
  • Helps to reduce bone loss.
  • Improves brain function. 
  • Reduces menopause symptoms. 
  • May have antidepressant effects. 

Tofu Health Risks 

Generally speaking, eating tofu everyday is considered to be safe. However, there are unfortunately some concerns regarding tofu.

Specifically, according to health professionals, you should moderate your intake of tofu if you have breast tumors or thyroid issues. 

However, there is very little evidence to suggest that soy poses any legitimate concern for thyroid function or cancers.

If you are concerned about consuming tofu, we recommend discussing it with your doctor or dietitian. 

Spinach Nutritional Information 

What Happens If You Eat Tofu And Spinach Together?

Spinach is well-known to be a leafy green that is bursting with nutrition.

To learn more about its specific nutritional profile, take a look at the table below. It describes the nutrition facts in 100g of raw spinach. 

Water 91%

Spinach is also an excellent force of many vitamins and minerals, such as:

  • Vitamin A
  • Vitamin C
  • Vitamin K1
  • Folic Acid
  • Iron
  • Calcium
  • Vitamin B6
  • Vitamin B9
  • Vitamin E

Spinach Health Benefits

When you consider its nutritional profile, it seems obvious that spinach is associated with a huge number of health benefits.

Below, we’ve listed the most notable and impressive benefits associated with eating spinach. Check them out. 

  • Reduces oxidative stress.
  • Supports eye health.
  • Reduces risk of cancer.
  • Helps to maintain healthy blood pressure.

Spinach Health Concerns

Generally, spinach is considered to be a very healthy food. However, it can cause some problems.

Specifically, there are two potential downsides associated with eating spinach: a higher risk of kidney stones, and a higher risk of blood clotting. 

Spinach is rich in oxalates and calcium. These are the two main elements that make up common kidney stones.

As such, people who have kidney problems or are at a high risk of kidney stones should limit their intake of spinach. 

Similarly, spinach is very high in vitamin K1. This is the vitamin that plays a primary role in blood clotting.

Whilst this isn’t usually a cause for concern, it could be problematic for people who need to be on blood-thinning medications. 

Should You Eat Tofu And Spinach Together? 

When it comes to consuming spinach and tofu separately, it appears as though the benefits outweigh the drawbacks, as long as they are consumed as a part of a healthy and balanced diet.

However, can you eat tofu and spinach together? 

Well, the answer is a bit complicated. There are many opinions on this topic and they often contradict each other.

Some people firmly believe that eating tofu and spinach together will increase your risk of developing kidney stones. 

This is because, like spinach, tofu is also rich in calcium. Therefore, when the two are consumed together in excess, the kidneys may suffer, especially if you are already prone to kidney problems or concerns. 

However, many people argue that this problem could arise if you eat too much spinach or tofu separately.

And many point out that you would have to consume an awful lot of these two foods for it to become a problem. 

As such, we think it is safe to say that you can continue to enjoy your favorite spinach and tofu dishes, as long as you aren’t overconsuming them.

If you are concerned about the effects of this pairing on your health, you should discuss your worries with your doctor. 


Both tofu and spinach are excellent sources of many health-boosting nutrients.

Whilst consuming too much of either of these foods could be dangerous, tofu and spinach can be enjoyed together regularly as a part of a healthy and balanced diet (as long as you don’t have any underlying kidney issues).

Brett White
Latest posts by Brett White (see all)