Tofu is a great source of protein containing all nine essential amino acids. It’s also a valuable plant source of iron and calcium and the minerals manganese, selenium and phosphorous. In addition, tofu is a good source of magnesium, copper, zinc and vitamin B1.
Soy protein (from which tofu is derived) is believed to help lower levels of bad cholesterol (LDL). Tofu contains phytoestrogens called isoflavones – a group of chemicals found in plant foods.