Why Tofu Rocks!

I am currently reading this book, “Becoming Vegan“.  Although I have been a vegan for more than 5 years, I still like to read things that are basic to see if I missed anything and what I can improve on.

So why tofu rocks?


  • Proteins are composed of 22 amino acids.  Out of the 22, 9 are called essential amino acids. They have to be consumed.
  • For a proper diet, each person has to consume about 0.8 g protein per kg body weight.  For vegans and vegetarians, with the digestibility of the protein, generally it’s recommended for them to have a protein intake of 0.9 g protein per kg body weight.

So, milk, eggs, and tofu are considered good protein sources because they have met the 9 essential amino acids recommended quantity.  However:

  • Say a person weighs 120 lb., that is  54.5 kg, thus needs 49.1 g protein per day.
  • 1 medium egg provides 5.5 g of protein, and this person would need 8.9 eggs per day.
  • 1 cup of 2% milk provides 8.1 g protein, so this person would need 6.1 cups of milk per day.
  • 1 cup of firm tofu provides 40 g protein, so this person only needs 1.2 cup of tofu!!!

Plus tofu doesn’t contain that much fat, whereas if you drink 6.1 cups of 2% milk, it’s still a lot of fat!


About leneatiengo

Vegan, without onion, garlic, leek, coriander/cilantro, hing (asafoetida), scallion, green onion, chives
This entry was posted in Entertainment, Food and drink, Health and wellness and tagged . Bookmark the permalink.

5 Responses to Why Tofu Rocks!

  1. elle says:

    good to know!

  2. I can’t believe that eggs (relatively speaking) lack so much protein – one of the first things I was told when I decided to become vegetarian was “well, you will eat eggs, won’t you? How else will you get protein?”. Aha. Vegan Knowledge strikes again. Very interesting post, thank you!

  3. Pingback: Why Tofu Rocks! Continued | Whatcha Reading?

  4. Pingback: When Confronted With The Protein Question As A Vegan | Whatcha Reading?

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