½ cup of tofu contains nearly 25% of your RDA
If you’re lactose intolerant or vegetarian/vegan, soy milk, edamame and tofu can be good calcium-rich options. How to eat it? Toss 6 ounces of firm tofu with broccoli, ginger, fresh garlic and black bean sauce in a pan and sauté with peanut or canola oil for a fast and hearty stir-fry.
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