Tofu, is made of condensed soy milk that’s pressed into solid white blocks in a process similar to cheese making.

A mineral-rich coagulant that’s left over after salt is extracted from seawater, is used to help tofu solidify and keep its form.

Contains many nutrients

Tofu is high in protein and contains all the essential amino acids your body needs. It also provides fats, carbs, and a wide variety of vitamins and minerals.

Each 3.5-ounce (oz), or 100-gram (g), serving of firm, calcium-set tofu offers (4Trusted Source):

  • Calories: 144
  • Protein: 17 g
  • Carbs: 3 g
  • Fiber: 2 g
  • Fat: 9 g
  • Calcium: 53% of the Daily Value (DV)
  • Manganese: 51% of the DV
  • Copper: 42% of the DV

The health benefits of tofu:

  • a source of complete protein
  • provides protective plant compounds
  • rich in nutrients
  • may alleviate peri-menopausal symptoms
  • may support heart health
  • may help manage cholesterol
  • may support blood sugar management
  • may support bone health
  • may lift mood
  • may reduce the risk of certain cancers