Is tofu gluten free?

Naturally gluten-free. That is what 2 publishers say about tofu; their exact words are below. Packaged foods differ, so check the label of the product you buy.

What the sources tell us

The Celiac Disease Foundation says tofu is gluten-free, and the Gluten Intolerance Group says plain tofu is gluten-free. Tofu is a soy product, as the group notes in its guide to Japanese cooking, and the National Celiac Association explains that soy is a bean and naturally gluten-free.[5][8][7][10]

What changes the answer is what gets added. The Gluten Intolerance Group warns that added ingredients in flavored tofu may not be gluten-free, and the National Celiac Association says some soy products contain other gluten-containing ingredients, so it recommends choosing products labeled gluten-free.[8][10]

Restaurants add another layer. The Celiac Disease Foundation advises caution with soy sauce marinades and cross-contact when eating out, especially when the tofu is fried. The Gluten Intolerance Group suggests steamed or pan-seared tofu instead of fried, since the batter might be wheat flour based and shared frying oil raises the chance of cross-contact.[5][6]

At home, the sources pair tofu with tamari. A Celiac Disease Foundation stir-fry serves tofu with tamari over rice, and a Gluten Intolerance Group ginger-sesame marinade for tofu uses gluten-free tamari in place of soy sauce. The foundation notes that tamari made without wheat is gluten-free.[4][9][5]

The GFCO list includes Silken Tofu Firm from Mori-Nu, Just Tofu Firm from K-Foods and Premium Tofu Firm 14oz from House Foods.[3][2][1]

What the authorities say

"(Note: tofu is gluten-free, but be cautious of soy sauce marinades and cross-contact when eating out, especially when the tofu is fried)"

Celiac Disease Foundation · Naturally gluten-free · celiac.org/what-is-gluten/sources-of-gluten · fetched 2026-10-23

"Flavored tofu: plain tofu is gluten-free, but added ingredients in flavored tofu may not be."

Gluten Intolerance Group · Naturally gluten-free · gluten.org/2023/10/16/navigating-a-plant-based-and-gluten-free-diet · fetched 2026-10-23

Sources