10) Tofu
100 grams of Tufo contains 76 calories, 4.8 gm fats, 1.9gm carbs, 8 gm protein
tofu is made of soybeans or soybean milk that is condensed to give a texture similar to cheese. it is one of the highest sources of iron with 30% of RDI of iron. tofu is a good protein source for vegetarians with very low calories and no gluten. it is filled with isoflavones which enhance cardiovascular health and lower the menopause symptoms like hot flashes in women as it increases the level of estrogen in the body and lowers the risk of some cancers. it can be easily incorporated into the diet, it is used a lot in Southeast Asia in stews, grilled or cubed on top of salads along with other vegetables.
