Tofu is made of curdled soy milk, pressed into blocks in a process similar to making cheese. It is a good source of protein and a staple of Japanese cuisine. On its own, fresh tofu has a delicate taste. It is a versatile food that can be used in a variety of sweet and savory dishes.
This comes with only 70 total calories, which makes tofu a highly nutrient-dense food. However, the micronutrient content of tofu can vary depending on the coagulant used. Nigari adds more magnesium while precipitated calcium increases the calcium content. Tofu is low in calories but high in protein and fat.