Tofu is high in calcium, iron and protein while being low in fat and calories.
A half cup of raw tofu provides 10.1 grams of protein, an excellent source for vegetarians. It contains about 94 calories, which is a relatively low calorie count for the amount of protein offered. It is made from soybeans and is cholestrol free. It also contains about 227 mg of calcium and 1.82 mg of iron.
Tofu is a great source of protein. In fact, that’s how most vegetarians get much of their proteins (other than from beans and leafy greens). It is also very low in fat and calories. Tofu will also absorb any flavors that you add to it, so it’s a very versatile dish.
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