Tofu is a popular source of plant-based protein because it’s a great alternative to meat. It’s also inexpensive and easy to cook with. However, some people wonder if tofu is a complete protein source. After all, it’s made from soybeans—a type of bean that many people assume isn’t a complete protein. However, this assumption comes from the fact that most of the research on soy focuses on its potential negative effects rather than its positive ones. As you probably know by now, balance is key when it comes to nutrition! Let’s find out more about whether or not tofu is a complete protein source in this article.
Is Tofu Complete Protein?
Tofu is a complete protein, meaning it has all of the essential amino acids. Tofu contains all nine essential amino acids that can not be synthesized by the body. Essential amino acids are those that the human body cannot make and must be obtained from food.
What Is A Complete Protein?
A complete protein is one that contains all nine essential amino acids. These amino acids are essential because our bodies can’t produce them on their own. Therefore, we must get them from our diet. Protein is essential for many processes in the body, including immune function, cellular repair, and metabolism. It also helps you feel full for longer, which can help you manage your weight. The Recommended Dietary Allowance (RDA) for protein for people over the age of 19 is 0.8 grams per kilogram of body weight per day. That works out to about 46 grams of protein for a 70-kilogram (or 154-pound) person. The standard American diet is rich in animal protein.
How Much Protein Is In Tofu?
- The amount of protein in tofu can be difficult to determine because different brands of tofu have different amounts of protein. The amount also depends on how the tofu is prepared and what other ingredients are included in the recipe.
- Tofu is a great source of protein for vegetarians who do not eat meat. It contains about 17 grams of protein for every 100 grams (3.5 ounces) which makes it a great choice for vegetarians and vegans who need a source of essential amino acids that their diet cannot provide.
- The US Food and Nutrition Board (FNB) recommends that adults consume about 46-58 grams of protein per day depending on their age, gender, level of activity, and weight. Protein helps to repair muscle tissue after exercise, build muscle and keep bones strong during growth and development, regulate body temperature during cold weather, and help to fight off sicknesses that occur when our immune systems are weakened.
- Protein is important for many reasons but is especially important to vegetarians and vegans who do not eat meat. Protein helps to build and repair tissues, maintain healthy skin and hair, keep the immune system functioning properly, regulate body temperature, build bones and teeth, fight infection, maintain a healthy digestive system, and much more.
- Tofu is a good source of protein for people who are trying to lose weight. One serving of tofu contains about 12 grams of protein which is about 30 percent of the recommended amount for women and men who are trying to lose weight. It contains more than 14 grams of protein per serving which is close to the amount recommended for athletes who want to increase their muscle mass and strength but may not need as much protein as a person who is simply trying to maintain or gain muscle mass.
- Tofu can be used in place of meat in many recipes because it tastes similar, has a texture that is similar to meat, and cooks up quickly with little preparation time required before cooking can begin. This makes it a great choice for vegetarians or vegans who want to enjoy the taste and texture of meat but avoid animal-based products that they believe are harmful or unnatural for consumption.
- Tofu is also a good source of calcium and iron. Calcium is important for maintaining strong bones, teeth, muscles, and nerves. Iron is used by the body to produce energy and cells in the blood carry oxygen around the body to all parts of the body.
- Tofu is also a good source of vitamin B12 which is found only in animal products such as meat, milk, and eggs; it also has high levels of vitamin K which helps to form blood clots and calcium which helps to build strong bones.
- Tofu contains approximately 50% less fat than meat but it does contain some fat so it should be eaten as part of a healthy diet but not as a replacement for meat or dairy products that contain protein, vitamins, minerals, and other nutrients that are essential for health.
- Tofu is one of the most complete sources of protein in the vegetarian diet because it contains all of the essential amino acids in amounts that exceed what can be produced by plants in the same way as animal protein. Tofu is rich in B12, a vitamin found only in animal products such as meat, milk, and eggs. It also contains high levels of vitamin K, which helps to form blood clots, and calcium, a mineral needed for strong bones.
Benefits Of Eating Tofu
- Tofu contains all of the essential amino acids that are needed by the human body.
- Tofu is a very good source of protein. In fact, a single serving has about 9 grams of protein. That’s about the same amount of protein as a serving of milk.
- Tofu is rich in calcium and magnesium, two minerals that are important for bone health.
- Tofu is low in fat and cholesterol, so it can be eaten in moderation without affecting cholesterol levels or blood triglyceride levels.
- Tofu contains no saturated fat or cholesterol, which means that it doesn’t have any negative effects on blood cholesterol levels or blood triglycerides.
- The soybeans used to make tofu are genetically modified soybeans so most tofu sold in America does not contain GMOs (genetically modified organisms). A large percentage of tofu sold in Europe contains GMOs, however; therefore, it’s important to be a good source of iron.
- Tofu is low in calories. In fact, a single serving has only about 130 calories.
- Tofu is rich in vitamins B12, K, and D and contains a range of other vitamins and minerals that are important for health.
- Tofu is high in fiber, which is important for digestive health.
- Tofu is rich in folate, which is important for preventing neural tube defects such as spina bifida (a condition where the spinal column does not close properly during pregnancy).
- Eating tofu can help to lower cholesterol levels. In fact, studies have shown that eating tofu can lower total cholesterol levels by up to 7 percent and reduce LDL (“bad” cholesterol) levels by up to 10 percent. That’s because tofu contains compounds called saponins that can help remove excess cholesterol from your liver.
- Studies have shown that people are an excellent source of B12, a vitamin that is only found in animal products.
So, to answer the question: is tofu a complete protein source? Yes, it is! In fact, it’s the best source of plant-based protein that you can find. But just because tofu is a complete protein source doesn’t mean you should eat it every day. As with any food you eat, it’s important to eat a wide variety of foods to get a balanced set of nutrients.