Tofu is typically considered as a good source of protein. Thus, a diet high in soy protein helps in reducing cholesterol and the risk of heart disease (I’m not that sure though if it is also good for alleviating joint pain).
Reality is that, every 3 ounces of firm tofu made of calcium sulfate and nigari, contains over 0.3 ounces of protein. 50 percent of calories in tofu come from fat, which is just 0.2 ounces in a 4 ounce serving of it. Tofu is also low in calories as well as saturated fat and virtually zero cholesterol. As a rule, the softer the tofu, the lower the fat content. People on sodium restricted diet need not worry because tofu is also low in sodium.
Silken or soft tofu is not drained of water; therefore it has high moisture content. This variant is normally used in desserts or smoothies. It is similar to custard or yogurt in texture. On the other hand, firm tofu is pressed and drained which contains greater amount of nutrients.