Nutritional benefits and protein content of tofu

Tofu serves as a significant source of plant-based nutrition, particularly for those following vegetarian or vegan diets. Nutritionists note that tofu is rich in essential nutrients, including protein, calcium, iron, magnesium, and isoflavones.

As a complete protein, tofu contains all nine essential amino acids required by the human body. The protein concentration varies depending on the texture of the product: soft or silken tofu typically contains approximately 5g of protein per 85g serving, whereas extra-firm tofu can provide about 12g of protein per the same serving size due to its lower water content.