Tofu Serving: 1/2 cup Protein: 20 grams Carbohydrates: 5.4 grams Calories: 184 Fat: 11 grams Benefits: Tofu is one of the best non meat protein sources. It also supplies a decent dose of bone building calcium and vitamin B. According to research, the soy protein found in tofu may help prevent cancer, heart disease, and osteoporosis, and it may decrease menopausal symptoms.