When it comes to the nutrients you tend to associate with legumes—fiber, iron, magnesium, potassium, protein, and zinc—about half are lost when soybeans are converted into tofu. However, beans are so healthy that you can throw away half the nutrition and still have a really healthy food. If you do eat tofu, choose varieties made with calcium (you’ll see it in the ingredients list), which can weigh in at a whopping 550 mg of calcium per (3 oz) slice.
