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Photo:Ali Redmond
Ali Redmond
Protein is an essential nutrient that helps run your body’s show. It’s so important that it’s in every single cell in your body! We need it to make muscles, skin, bones, hormones, antibodies and more.
Proteinis made of tiny building blocks called amino acids. When we eat protein-containing foods, our bodies rearrange those amino acids to build their own internal protein supply. Animal proteins, like beef, poultry, fish, eggs and dairy, provide complete protein, meaning they contain all the amino acids your body needs to synthesize protein. Most plant foods like vegetables, grains, beans and legumes contain incomplete protein, so they aren’t quite as efficient (however, there are some exceptions!).
Even though there are loads of protein-containing foods, there is one high-protein food that’s seriously underrated. And we think you should be eating more of it! Read on to learn all about this often-overlooked protein, plus tasty ways to work it into your meals.
The #1 Underrated High-Protein Food You Should Be Eating More Of
What is this under-the-radar protein powerhouse? The answer istofu! Unlike most other plant proteins, tofu provides complete protein, delivering all nine essential amino acids just like animal proteins.
Depending on the brand, a 3-ounce serving of firm tofu contains roughly 7 grams of protein.That’s comparable to the amount of protein found in one large egg or 1 ounce of fish.So, it’s a great way to meet yourprotein needs, especially if you follow a vegetarian or vegan diet.
But that’s just the beginning. Tofu is loaded with nutrition and delivers multiple health benefits (more on this soon). Plus, it’s magic in the kitchen!
The 10 Best Vegan Protein Sources
What Is Tofu?
Tofu is a soybean-derived staple that originated in China more than 2,000 years ago. Since then, it has also become a staple in other East Asian countries like Japan and Korea. Yet, it has only made its way to Western cuisine in recent years.
Tofu is made via a multi-step process. First, soybeans are soaked in water and then ground into soymilk. Next, the soymilk is filtered and boiled, and a mineral coagulant (usually calcium) is added to form curds.These are then compressed and, voilà, you have tofu!
Why You Should Eat More Tofu
It May Build Strong Bones
When tofu is made with the mineral coagulant calcium sulfate, it can be a helpful source of bone-building calcium. While the amount of calcium found in tofu can vary depending on the brand, one 3-ounce serving typically delivers 15% of the Daily Value for calcium.That’s not the only way tofu supports bone health. Research reveals that tofu and other soy-based proteins may also play a role in decreasing the risk of osteoporosis in menopausal women.
It Supports Heart Health
It May Protect Against Breast Cancer
It’s Versatile and Easy to Prepare
You can find tofu in most grocery stores and Asian food stores. There are endless ways to prepare it! In the morning, it’s delicious in thisPeanut-Ginger Tofu Scramble. It’s also a win for lunch in ourPeanut Noodle Cup Soupor in theseBeefless Vegan Tacosfor dinner.
Whether you’re cooking with tofu for the first time or could use some fresh, new ideas, thesequick and easy tofu recipescan get you started.
Types of Tofu
Depending on the desired texture and the coagulants used, tofu may come in varying levels of firmness—silken, soft, medium, firm and extra firm. Because each has its own unique texture, their uses differ widely.
The Bottom Line
Tofu deserves a lot of love! This often-overlooked plant protein has loads of health benefits, such as better bone health and protection from chronic illnesses like heart disease and cancer. Plus, it’s incredibly versatile, not to mention affordable. So, toss a package in your shopping cart!
If you’ve never cooked with tofu before, we have you covered with theseeasy tofu cooking tips!
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Zuo X, Zhao R, Wu M, Wan Q, Li T.Soy Consumption and the Risk of Type 2 Diabetes and Cardiovascular Diseases: A Systematic Review and Meta-Analysis.Nutrients. 2023;15(6):1358. doi:10.3390/nu15061358U.S. Department of Agriculture. FoodData Central.Firm Tofu.U.S. Department of Agriculture. FoodData Central.Fish, salmon, sockeye, wild caught, raw.U.S. Department of Agriculture. FoodData Central.Eggs, Grade A, Large, egg whole.Qin P, Wang T, Luo Y.A review on plant-based proteins from soybean: Health benefits and soy product development.Journal of Agriculture and Food Research. 2022; 7:100265. doi:10.1016/j.jafr.2021.1002655.Wang Q, Liu X, Ren S.Tofu intake is inversely associated with risk of breast cancer: A meta-analysis of observational studies.PLoS ONE. 2020; 15(1):e0226745. doi:10.1371/journal.pone.0226745Nachvak SM, Moradi S, Anjom-Shoae J, et al.Soy, Soy Isoflavones, and Protein Intake in Relation to Mortality from All Causes, Cancers, and Cardiovascular Diseases: A Systematic Review and Dose–Response Meta-Analysis of Prospective Cohort Studies.Journal of the Academy of Nutrition and Dietetics. 2019; 119(9):1483-1500. doi:10.1016/j.jand.2019.04.011
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Zuo X, Zhao R, Wu M, Wan Q, Li T.Soy Consumption and the Risk of Type 2 Diabetes and Cardiovascular Diseases: A Systematic Review and Meta-Analysis.Nutrients. 2023;15(6):1358. doi:10.3390/nu15061358U.S. Department of Agriculture. FoodData Central.Firm Tofu.U.S. Department of Agriculture. FoodData Central.Fish, salmon, sockeye, wild caught, raw.U.S. Department of Agriculture. FoodData Central.Eggs, Grade A, Large, egg whole.Qin P, Wang T, Luo Y.A review on plant-based proteins from soybean: Health benefits and soy product development.Journal of Agriculture and Food Research. 2022; 7:100265. doi:10.1016/j.jafr.2021.1002655.Wang Q, Liu X, Ren S.Tofu intake is inversely associated with risk of breast cancer: A meta-analysis of observational studies.PLoS ONE. 2020; 15(1):e0226745. doi:10.1371/journal.pone.0226745Nachvak SM, Moradi S, Anjom-Shoae J, et al.Soy, Soy Isoflavones, and Protein Intake in Relation to Mortality from All Causes, Cancers, and Cardiovascular Diseases: A Systematic Review and Dose–Response Meta-Analysis of Prospective Cohort Studies.Journal of the Academy of Nutrition and Dietetics. 2019; 119(9):1483-1500. doi:10.1016/j.jand.2019.04.011
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Zuo X, Zhao R, Wu M, Wan Q, Li T.Soy Consumption and the Risk of Type 2 Diabetes and Cardiovascular Diseases: A Systematic Review and Meta-Analysis.Nutrients. 2023;15(6):1358. doi:10.3390/nu15061358U.S. Department of Agriculture. FoodData Central.Firm Tofu.U.S. Department of Agriculture. FoodData Central.Fish, salmon, sockeye, wild caught, raw.U.S. Department of Agriculture. FoodData Central.Eggs, Grade A, Large, egg whole.Qin P, Wang T, Luo Y.A review on plant-based proteins from soybean: Health benefits and soy product development.Journal of Agriculture and Food Research. 2022; 7:100265. doi:10.1016/j.jafr.2021.1002655.Wang Q, Liu X, Ren S.Tofu intake is inversely associated with risk of breast cancer: A meta-analysis of observational studies.PLoS ONE. 2020; 15(1):e0226745. doi:10.1371/journal.pone.0226745Nachvak SM, Moradi S, Anjom-Shoae J, et al.Soy, Soy Isoflavones, and Protein Intake in Relation to Mortality from All Causes, Cancers, and Cardiovascular Diseases: A Systematic Review and Dose–Response Meta-Analysis of Prospective Cohort Studies.Journal of the Academy of Nutrition and Dietetics. 2019; 119(9):1483-1500. doi:10.1016/j.jand.2019.04.011
Zuo X, Zhao R, Wu M, Wan Q, Li T.Soy Consumption and the Risk of Type 2 Diabetes and Cardiovascular Diseases: A Systematic Review and Meta-Analysis.Nutrients. 2023;15(6):1358. doi:10.3390/nu15061358
U.S. Department of Agriculture. FoodData Central.Firm Tofu.
U.S. Department of Agriculture. FoodData Central.Fish, salmon, sockeye, wild caught, raw.
U.S. Department of Agriculture. FoodData Central.Eggs, Grade A, Large, egg whole.
Qin P, Wang T, Luo Y.A review on plant-based proteins from soybean: Health benefits and soy product development.Journal of Agriculture and Food Research. 2022; 7:100265. doi:10.1016/j.jafr.2021.1002655.
Wang Q, Liu X, Ren S.Tofu intake is inversely associated with risk of breast cancer: A meta-analysis of observational studies.PLoS ONE. 2020; 15(1):e0226745. doi:10.1371/journal.pone.0226745
Nachvak SM, Moradi S, Anjom-Shoae J, et al.Soy, Soy Isoflavones, and Protein Intake in Relation to Mortality from All Causes, Cancers, and Cardiovascular Diseases: A Systematic Review and Dose–Response Meta-Analysis of Prospective Cohort Studies.Journal of the Academy of Nutrition and Dietetics. 2019; 119(9):1483-1500. doi:10.1016/j.jand.2019.04.011
