Tofu

Due to its high protein content, tofu is a staple in vegetarian diets. It's also referred to as bean curd and is produced by pressing soybean milk into soft white curds.

"Tofu is an excellent source of protein—in fact, it is a rare vegan choice that is a complete source of protein, which means it contains all nine amino acids", certified dietitian nutritionist Tanya Freirich, RD, tells Health. The amount of magnesium in a 3.5-ounce (100-gram) serving is 53 mg, or 13% of the RDI. 10 grams of protein and 10% or more of the RDI for calcium, iron, manganese, and selenium are also included in one serving. Consuming tofu may also protect the cells lining your arteries and lower your chance of stomach cancer, according to some research.