For vegetarians and vegans, tofu is a powerhouse of plant-based nutrition. It is a rich source of high-quality protein and provides all essential amino acids that are necessary for repair, growth, and overall strength. It is also packed with calcium, iron, and magnesium that support bone health, energy production, and immunity. According to the USDA data, per 100 gms of tofu offers 21.76 g protein. And it is mentioned in the study, that high calcium and magnesium content of tofu supports bone strength and reduces the risk of osteoporosis as well. And if we go by the USDA recommendation adults should consume 10-35% of their daily calories from protein, which translates to roughly 0.8 grams of protein per kilogram of body weight. So, if you are a vegetarian and looking for options to amp up your daily protein intake, read this article.
