Tofu- Some people love it, some people hate it. But did you know there are many health benefits that regardless of your opinion of tofu, you should include it into your diet! The plant-based protein derived from soybeans is mild in flavor, earning it a bad rap, but there’s some good reason the food is a staple in so many cultures.

Here’s the nutritional profile for 1/2 cup (126 grams) of raw tofu, according to the USDA:

  • 181 calories
  • 3.5 grams carbohydrate
  • 22 grams protein
  • 11 grams fat
  • 3 grams fiber


3 Awesome Health Benefits of Tofu

Whether you are Team Tofu or not, you will appreciate the following health benefits:

1) Tofu is a Complete Protein Alternative for Meat (macronutrient)

Protein is vital for your cells, muscles, bones, enzymes, hormones, and blood. Since the body has no protein stored up to draw from when needed you should continue to include protein-rich foods into your diet and tofu is a complete protein with all the nine essential amino acids the body needs – making it the perfect protein to regularly add to your meals.

2) Get Omega-3s from Tofu

Tofu is a good source of alpha-linolenic acid (ALA), which is a type of omega-3 fatty acid. The body can also convert ALA into other two forms of omega-3 i.e. EPA & DHA. Omega-3 is known to help control blood clotting, build cell membranes in the brain

3) Tofu Helps Build Strong Bones

Since your bones consist of calcium and your body doesn’t produce calcium, it is important that you get it from diet. Tofu contains 683mg (DV 68%) of calcium. Making it a great alternative for calcium especially for vegans. And keep in mind that postmenopausal women tend to be at risk of osteoporosis since their body is making less estrogen, which creates weaker bones. But it has been studied that the isoflavones in tofu are similar in structure and function to estrogen and considered to be an effective option in reducing the risk of osteoporosis for women.

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Carol Aguirre MS, RD/LDN