Whether made from GMO soybeans or not, tofu is generally considered safe for human consumption. Tofu is high in protein and contains all of the essential amino acids your body needs. It also provides fats, carbs, and a wide variety of vitamins and minerals. This comes with only 70 total calories, which makes tofu a highly nutrient-dense food.

The health benefits of tofu are extensive. It is gluten-free and low in calories. It may lower “bad” cholesterol and is an excellent source of iron, calcium, and protein. Tofu contains plant compounds that may protect against cancer and other illnesses. However, overconsumption can present some risks.