Yes. Tofu, edamame and soya milk have no cholesterol, little saturated fat, and work best as a swap for meat or full-fat dairy.
Tofu has no cholesterol and about 1 g of saturated fat per half cup. The 2026 ACC/AHA cholesterol guideline estimates that replacing meat with plant protein, such as soy, beans and lentils, lowers LDL by about 0.20 mmol/L (7.7 mg/dL). The effect comes partly from soy protein itself and partly from what it replaces.
Tofu and soy foods: nutrition per serving
| Food and serving | Sat fat | Cholesterol | Fibre | kcal |
|---|---|---|---|---|
| Tofu, firm (calcium sulfate and magnesium chloride)½ cup (126 g) · FDC 172448 | 1 g | 0 mg | 1.1 g | 98 |
| Tofu, raw, firm (calcium sulfate)½ cup (126 g) · FDC 172475 | 1.6 g | 0 mg | 2.9 g | 181 |
| Edamame, frozen, prepared1 cup (155 g) · FDC 168411 | 1 g | 0 mg | 8.1 g | 188 |
| Soya milk, original, unfortified1 cup (243 g) · FDC 172446 | 0.5 g | 0 mg | 1.5 g | 131 |
| Whole milk, for comparison1 cup (244 g) · FDC 171265 | 4.6 g | 24 mg | 0 g | 149 |
| Ground beef, 80% lean, broiled, for comparison3 oz (85 g) · FDC 171797 | 5.7 g | 75 mg | 0 g | 230 |
Tofu values vary with the coagulant and water content; the two USDA records shown differ by about 0.5 g of saturated fat per serving. Check the label of the brand you buy. Source: USDA FoodData Central (public domain); search the FDC number to see the full record. Values are rounded and vary by brand and recipe.
Soy foods against your daily saturated fat
Tofu and soya milk barely register on a 13 g day. The saving comes from replacement: a tofu stir-fry in place of beef saves about 4 to 5 g of saturated fat per serving.
Bars show each serving against about 13 g a day, the American Heart Association's target (under 6% of 2,000 calories) for people lowering LDL. Work out your own number with the saturated fat calculator.
What the research says
The 2026 ACC/AHA dyslipidaemia guideline recommends replacing animal protein with plant protein, and estimates a fall in LDL of about 0.20 mmol/L (7.7 mg/dL) from doing so. Earlier research suggested that soy protein itself has a modest LDL-lowering effect, but more recent studies show it is smaller than first thought, so the main benefit is from replacing foods that are higher in saturated fat. Soy foods also contain unsaturated fat and fibre (edamame, in particular), which supports their role in the Portfolio Diet. See the Portfolio Diet guide.
How to use soy
- Stir-fries, curries and chilli: cubed firm tofu browns well if pressed and cooked in a little olive or rapeseed oil.
- Scrambled tofu for breakfast, with turmeric and vegetables.
- Soya milk instead of whole milk on cereal and in coffee. Choose unsweetened and calcium-fortified versions.
- Edamame as a snack or in salads: it has about 5 g of fibre per cup.
- Check processed soy foods: some vegetarian burgers and sausages contain coconut oil or palm oil and plenty of salt.
Soy is safe for most people, including those with a history of breast cancer, at normal food amounts. If you have a thyroid condition or take thyroid medication, ask your doctor, since soy can affect absorption. See also Veganuary and cholesterol.
General information, not medical advice
This page is for education and doesn't diagnose or treat anything. If you have high cholesterol, take medication or have another health condition, check changes to your diet with your doctor or a registered dietitian.
Frequently asked questions
Is tofu good for high cholesterol?
Yes. Tofu contains no cholesterol and has little saturated fat. Swapping it for meat in meals lowers saturated fat intake and, according to the 2026 ACC/AHA guideline, replacing meat with plant protein lowers LDL by about 0.20 mmol/L.
Does soy protein lower cholesterol?
Early studies found a modest effect, but later research shows it is smaller than first thought. The main benefit of soy is as a lower-saturated-fat replacement for meat and full-fat dairy.
Is soya milk good for cholesterol?
Unsweetened soya milk has about 0.5 g of saturated fat per cup, against about 4.5 g for whole milk, so it is a good swap. Choose calcium-fortified, unsweetened versions.
How much tofu should I eat?
A serving of about half a cup (125 g) a few times a week is a reasonable starting point. There is no strict limit for most people.
Is edamame good for cholesterol?
Yes. A cup of cooked edamame has about 5 g of fibre, little saturated fat and no cholesterol.
Scan or log tofu and soy in Heart Tracker
Scan tofu, soya milk or a veggie burger to log saturated fat and fibre per serving, and compare with the meat or dairy it replaces.
- Barcode scanner
- LDL & HDL trends
- Voice meal logging
Related guides
Sources
- Blumenthal RS, Morris PB, et al. 2026 ACC/AHA Guideline on the Management of Dyslipidemia. J Am Coll Cardiol. 2026;87(19). Sections 4.1.2–4.1.3.
- USDA FoodData Central: tofu firm (FDC 172448, 172475), edamame (168411), soymilk (172446), whole milk (171265), ground beef 80% lean (171797).
- American Heart Association: Saturated fat (aim for under 6% of calories, about 13 g on 2,000 calories).
- NHS: Fat, the facts (saturates: up to 30 g a day for men, 20 g for women).