Tofu is a high-quality plant proteinmade from soybeans.
Overall, tofu is a quality source of protein that can complement any diet.
Soy is a controversial food due to pervasive misconceptions about phytoestrogens.
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However, research shows that this is not of concern for most people.
Consuming whole soy foods (like tofu) protects against initial and recurrent breast cancer.
How Much Tofu Should You Eat?
Summary
Tofu is a budget-friendly, nutrient-dense, and versatile source of protein.
USDA FoodData Central.Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
American Heart Association.Vegetarian diets.
USDA FoodData Central.Vitasoy USA Nasoya, Lite Silken Tofu.
USDA FoodData Central.Vitasoy USA Azumaya, Silken Tofu.
USDA FoodData Central.Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
USDA FoodData Central.Tofu, extra firm, prepared with nigari.
USDA FoodData Central.Chicken breast, rotisserie, skin not eaten.
USDA FoodData Central.Eggs, grade A, large, egg whole.
USDA FoodData Central.Cheese, paneer.
USDA FoodData Central.Black beans, from canned, no added fat.
USDA FoodData Central.Seitan wheat protein cubed, seitan.
USDA FoodData Central.Fish, salmon, sockeye, cooked, dry heat.
USDA FoodData Central.Crustaceans, shrimp, cooked.
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PMID: 32642579; PMCID: PMC7334424
