Tofu is one food staple that most people with vegetarian diets eat due to its higher protein content. For a 3.5-ounce serving, which equals about 100 grams, it contains 53 mg of magnesium which is 13% of your RDI. Plus, one serving can also give 10 grams of protein, which is 10% or higher of the RDI for iron, selenium, calcium, and manganese. There are also some studies that suggest that consuming tofu can protect the cells that line the arteries, lessening the risk of stomach cancer as a result.
