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Tofu is made by coagulating soy milk and pressing the resulting curds. Although pre-made soy milk may be used, some tofu producers begin by making their own soy milk, which is produced by soaking, grinding, boiling and straining dried (or, less commonly, fresh) soybeans.
Nutrients. Soy, which tofu is made from, is considered to be a complete food since it contains all eight essential amino acids. Of course, tofu is packed with protein, which is why vegetarians use it as a meat substitute.In fact, according to World's Healthiest Foods, one 4-ounce block of tofu is filled with 9.16 grams of protein, which is more than 18 percent of the Daily Value. Here are some of tofu's other nutrients:1  Iron, copper and manganese: This nutrient trifecta helps to absorb one another in the body, and tofu is a great source for all three. 2  Four ounces of tofu provides about a third of the Daily Value of iron and manganese, and about 11 percent of the Daily Value of copper.f course, tofu is packed with protein, which is why vegetarians use it as a meat substitute. In fact, according to World's Healthiest Foods, one 4-ounce block of tofu is filled with 9.16 grams of protein, which is more than 18 percent of the Daily Value. Here are some of tofu's other nutrients: