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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.
Made from dried soybeans, tofu is the only plant-based protein source (it delivers 11 grams per 100-calorie serving) that has all of the nine essential amino acidsâthose are the ones your body canât produce on its own, says Rachel Begun, MS, RD, a dietician in Rye Brooke, NY.