Looking for a low-calorie, high-protein ingredient to add to your meals? 3 oz extra firm tofu is the answer! With only 80 calories per serving, you can enjoy this versatile ingredient without worrying about blowing your diet.

Not only is tofu low in calories, but it's also high in protein. With 7 grams of protein per serving, tofu is a great meat alternative for vegetarians and vegans. In fact, it's one of the few plant-based sources of complete protein, meaning it contains all nine essential amino acids our bodies can't produce on their own.

In this article, we'll explore the many benefits of eating 3 oz extra firm tofu, from its high nutritional content to its delicious taste.

Low in Calories

As mentioned earlier, 3 oz of extra firm tofu contains only 80 calories. This makes it a perfect ingredient to add to your meals if you're trying to watch your calorie intake. In addition to being low in calories, tofu is also low in fat and cholesterol. This makes it a great food for people who are trying to lose weight or maintain a healthy weight.

High in Protein

Tofu is an excellent source of protein, with 7 grams per serving. It's a great option for vegetarians and vegans who may have a harder time finding sources of complete protein from plant-based foods. Not only is tofu high in protein, but it's also low in carbohydrates. This makes it a great option for people who are trying to maintain a low-carb diet.

Rich in Essential Amino Acids

As mentioned earlier, tofu contains all nine essential amino acids. This makes it a complete source of protein and a great option for vegetarians and vegans. In addition to its protein content, tofu is also a good source of other essential nutrients, such as iron, calcium, and magnesium.

Good Source of Iron

Iron is an essential nutrient that helps transport oxygen throughout the body. 3 oz of extra firm tofu contains about 1.2 mg of iron, which is about 15% of the recommended daily intake for adult women. In addition to its iron content, tofu is also a good source of other minerals, such as calcium and magnesium.

Vegan and Vegetarian-Friendly

Tofu is a great option for vegans and vegetarians who are looking for sources of complete protein. It's also a versatile ingredient that can be used in a variety of dishes, from stir-fries to salads. In addition to its nutritional benefits, tofu is also an environmentally friendly food. It requires less water and energy to produce compared to animal-based protein sources.

Helps Lower Cholesterol

Tofu is low in saturated fat and cholesterol, which makes it a heart-healthy food. Eating tofu can help lower your blood cholesterol levels and reduce your risk of heart disease.

May Reduce Cancer Risk

Some studies have suggested that eating soy products, including tofu, may reduce the risk of certain types of cancer, such as breast and prostate cancer. However, more research is needed in this area.

May Improve Heart Health

In addition to its cholesterol-lowering effects, tofu may also improve other markers of heart health. For example, some studies have shown that eating tofu can help lower blood pressure and decrease inflammation in the body.

Versatile Ingredient

One of the best things about tofu is its versatility. It can be used in a variety of dishes, from breakfast scrambles to smoothies to stir-fries. It's also a great meat alternative in burgers, tacos, and other savory dishes.

Easy to Prepare

Tofu is easy to prepare and can be cooked in a variety of ways. It can be sliced, cubed, or crumbled and used in a variety of dishes. To prepare tofu, simply drain and press it to remove excess water, then season and cook as desired.