What are the benefits of eating tofu? 👉Tofu has fiber, and high-fiber diets keep your colon healthy and cancer risk low. 👉 Memory and brain health. Some studies suggest soy foods like tofu might prevent memory loss and trouble thinking as you get older.Tofu vs. poultry. There's a reason why vegetarians keep tofu on hand. It's high in calcium, iron and a number of other vitamins and minerals, and it's low in saturated fat and cholesterol.