kõva tofu
Kõva tofu on sojatoode, milles on 144 kcal 100 g kohta. See annab palju kaltsiumi ja 17,3 g valku ning sobib vokiroogadesse ja tofuputru.
Teave
Kõva tofu on sojapõhine valgutoit maheda, neutraalse maitse ning tiheda, kergelt vetruva tekstuuriga. Seda kasutatakse sageli vokiroogades, suppides, tofuputrudes, grillimisel ja küpsetamisel, sest see imab hästi marinaade ja kastmeid.
Toitumisalane teave
100 g kohta
% päevasest väärtusest põhineb 2000 kcal dieedil
Kalorid
144 kcal
7% DV
Rasvad kokku
8.7g
13% DV
D-vitamiin1.2g
K-vitamiin1.9g
tiamiin (B1-vitamiin)4.9g
Süsivesikud kokku
2.8g
1% DV
folaat (B9-vitamiin)2.3g
B12-vitamiin0.6g
Valk
17.3g
35% DV
Taimne valk17.3g
Vitamiinid ja mineraalid
Vitamiinid
| Toitaine | Kogus | PV% | Poolestusaeg |
|---|---|---|---|
| koliin | 28.9mg | 5% | |
| tiamiin (B1-vitamiin) | 0.1mg | 7% | |
| riboflaviin (B2-vitamiin) | 0.1mg | 4% | |
| niatsiin (B3-vitamiin) | 0.3mg | 2% | |
| pantoteenhape (B5-vitamiin) | 0.1mg | 2% | |
| B6-vitamiin | 0.1mg | 3% | |
| folaat (B9-vitamiin) | 15.0mcg | 4% | |
| E-vitamiin | 0.0mg | 0% | |
| K-vitamiin | 2.4mcg | 2% |
Mineraalid
| Toitaine | Kogus | PV% | Poolestusaeg |
|---|---|---|---|
| kaltsium | 683.0mg | 68% | |
| vask | 0.4mcg | 0% | |
| raud | 2.7mg | 15% | |
| magneesium | 58.0mg | 14% | |
| fosfor | 190.0mg | 27% | |
| kaalium | 237.0mg | 5% | |
| seleen | 17.4mcg | 32% | |
| naatrium | 14.0mg | 1% | |
| tsink | 1.6mg | 15% |
Retseptid koostisosaga kõva tofu (36)
Praetud riis muna, tofu, sibula, rohelise sibula ja kastmega
560 kcal
Tofu quinoa stir-fry with broccoli, bell pepper, and cashews
590 kcal
Tofu stir-fry with edamame, bok choy, mushrooms, and bell pepper
480 kcal
Tofu edamame seaweed rice lunch bowl
575 kcal
Tofu scramble with spinach, mushrooms, red bell pepper, and iodized salt
290 kcal
Tofu, kale, and quinoa dinner bowl with iodized salt
520 kcal
Tofu stir-fry with bok choy, mushrooms, red bell pepper, and soba noodles
560 kcal
Lentil curry with tofu and sautéed kale over brown rice
610 kcal
Tofu broccoli brown rice stir-fry
460 kcal
Tofu chickpea grain salad
510 kcal
Fortified tofu quinoa power bowl
620 kcal
Tofu edamame brown rice lunch bowl
495 kcal
Tofu, mushroom, and spinach soba bowl
480 kcal
Tofu stir-fry with broccoli, mushrooms, bok choy, and brown rice
460 kcal
Lentil curry with tofu and sautéed kale
540 kcal
Calcium-set tofu, white bean, kale, and red bell pepper stir-fry with iodized salt
520 kcal
Calcium-set tofu, broccoli, and red bell pepper stir-fry with iodized salt
430 kcal
Calcium-set tofu, lentil, spinach, and red bell pepper stir-fry with brown rice
640 kcal
Calcium-Set Tofu Stir-Fry with Broccoli and Mushrooms
430 kcal
Mushroom and tofu stir-fry with broccoli and brown rice
510 kcal
Spinach chickpea tofu salad with citrus
470 kcal
Tofu Scramble with Spinach, Red Bell Pepper, and Nutritional Yeast
285 kcal
Tofu stir-fry with bok choy, mushrooms, and brown rice
480 kcal
Tofu and edamame vegetable curry with quinoa
560 kcal
Chicken stir-fry with tofu, brown rice, and mixed vegetables
680 kcal
Tofu stir-fry with brown rice and mixed vegetables
590 kcal
Tofu stir-fry with edamame, bok choy, and mushrooms
510 kcal
Tofu soba noodle bowl with broccoli and sesame
590 kcal
Tofu brown rice stir-fry with broccoli, mushrooms, and sesame
560 kcal
Tofu soba noodle salad with broccoli, carrots, sesame, and soy-ginger dressing
610 kcal
Tofu and edamame rice bowl with broccoli and sesame
590 kcal
Tofu edamame soba bowl
560 kcal
Shrimp stir-fry with tofu, bok choy, mushrooms, and soba noodles
640 kcal
Tofu stir-fry with broccoli, bell peppers, and brown rice
510 kcal
Tofu stir-fry with broccoli and bell peppers
390 kcal
Tofu stir-fry with edamame, bok choy, mushrooms, and soba noodles
590 kcal