what nutrients are in tofu
1 Healthy Stir-Fry firm tofu with your favorite vegetables and seasonings. 2  Blend soft tofu with your favorite fruits (and honey or other natural sweeteners to taste) in a blender or food processor and serve for breakfast or dessert. 3  Add cubes of tofu to miso soup. In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for Tofu is also available. 2  This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.