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.

Protein is 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 is tofu! 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 one ounce of fish. So, it’s a great way to meet your protein 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!

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 viola, 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 delivers 15% of the Daily Value for calcium. That’s not the only way tofu supports bone health. Research reveals that tofu and soy-based proteins may also play a role in decreasing the risk of osteoporosis in menopausal women.

It Supports Heart Health

Tofu contains health-promoting plant compounds, called phytochemicals, that may lower the risk of type 2 diabetes and heart disease. It’s so powerful that one study found that eating roughly one ounce of tofu per day may decrease the risk of cardiovascular disease by 18%.

It May Protect Against Breast Cancer

Tofu is a rich source of isoflavones, phytochemicals that may reduce the likelihood of developing breast cancer. Additionally, its calcium may help prevent breast cancer cells from multiplying. For example, one study found that women who ate tofu regularly were 22% less likely to develop breast cancer than those who only occasionally consumed tofu. Additional research has found that every additional five grams of soy protein that a person consumed per day decreased their risk of breast cancer-related death by 12%.

It’s a 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 this Peanut-Ginger Tofu Scramble. It’s also a win for lunch in our Peanut Noodle Cup Soup or in these Beefless Vegan Tacos for dinner.

Whether you’re cooking with tofu for the first time or could use some fresh, new ideas, these quick and easy tofu recipes can 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.

• Silken Tofu: Creamy, delicate silken tofu has the highest water content and falls apart easily. It is best used for smoothies, dips, salad dressings and desserts, like this Chocolate Raspberry Tofu Pie. Silken tofu’s smooth texture also lends well to Mapo Tofu and Chinese steamed egg dishes.
• Medium Tofu: Also known as medium-firm tofu, medium tofu has less moisture than its silken and soft counterparts. Its firmer texture makes it ideal for cutting into slices and baking. Because it’s like a blank canvas, try marinating it for extra flavor. Pro tip: If you can’t use it all up, freeze it for later use.
• Firm (or Extra-Firm) Tofu: With the least moisture of all, firm and extra-firm tofu are best for heartier and savory recipes, such as sandwich fillings or front-and-center in salads and entrees, like our Grilled Tofu with Korean BBQ Glaze & Stir-Fried Napa Cabbage or a Tofu &  Broccoli Stir-Fry. It’s also a genius replacement for eggs in a vegan Tofu Scramble with Spinach.

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 these easy tofu cooking tips!