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"Climate-friendly" beef could land in a meat aisle near you. Don’t fall for it. | Tyson Foods and the federal government refuse to show their math for a new sustainability label. (www.vox.com)

submitted 1 year ago by usernamesAreTricky@lemmy.ml to c/green@lemmy.ml

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[–] Cabrio@lemmy.world 0 points 1 year ago* (last edited 1 year ago)

Tofu isn't remotely as nutritionally complete as beef, chicken or fish, you'll need to consume significantly more variety of foods to get the same nutritional coverage, but as long as the rest of your diet is nutritionally complete you could substitute your key protein for tofu and still get your choline.

The main problem with substituting that much tofu is that in terms of substitution by volume, tofu works out about double that of meat due to density and water content (assuming silken tofu) and can make it hard to reach nutritional goals due to being satiated by a low caloric food just to meet choline RDI.

My recommendation would be to combine tofu with eggs if you're OK with eating eggs, one egg a day brings your tofu needs down to 12oz for choline and will also give you additional micronutrient coverage that you'd miss out on by avoiding meat while making the amount of tofu more manageable for daily consumption.