Tofu is a complete plant protein and a good source of monounsaturated and polyunsaturated fats. A 100 g serving of firm tofu provides just over 4 g of fat. This amount of tofu also provides around 10% of a person’s daily calcium intake, along with around 11 g of protein.
Full-fat natural yogurt contains good probiotic bacteria to support gut function. Regularly eating yogurt may reduce a person’s risk of developing cardiovascular diseases.
However, there is debate about the benefits of full fat yogurt in comparison to low fat options. Significant research suggests that full fat dairy products can play an important role in healthful diets, while the United States Department of Agriculture (USDA) recommends prioritizing low fat dairy products.