There are several good reasons to adopt a plant-based diet. Eating a diet that’s low in animal products and high in fruits, vegetables, nuts, seeds, and whole grains is associated with a lower risk of health conditions, including obesity, type 2 diabetes, and heart disease, according to the Physicians Committee for Responsible Medicine.
Unfortunately, people who eat a diet completely free of animal products — called veganism — may miss out on specific nutrients normally found in meat and other animal products, including protein, according to a study review.
One way plant eaters can get more protein in their diet: tofu. “Tofu is a good source of protein and contains all of the essential amino acids that your body needs,” says Maggie Michalczyk, RDN, a recipe developer in Chicago.
What Are the Nutritional Benefits of Tofu?
Tofu, a common meat substitute made of condensed soy milk, contains roughly 80 calories; 8 grams (g) of protein, garnering 16 percent of the daily value (DV); and 2 g of fiber, which is 6 percent of the DV, in 3 ounces, according to the U.S. Department of Agriculture.
It’s also a good source of calcium — with roughly 150 milligrams (mg), which is about 15 percent of the DV — and provides iron (1.4 mg, for 8 percent of the DV), Michalczyk says.
What’s more, tofu fits into practically any dish. “Tofu is super versatile and takes on the flavor of almost any sauce and marinade you pair with it,” Michalczyk says.
To incorporate more of this plant-based protein into your diet, start with one of these easy tofu recipes.