tofu
Tofu ir sojas produkts ar 76 kalorijām uz 100 g, kalciju un 8,1 g olbaltumvielu. Tas labi der augu valsts ēdieniem.
Par
Tofu ir mīksts, maigas garšas sojas produkts, ko gatavo, sarecinot sojas pienu un sapresējot recekli blokos. Tas labi uzsūc garšas, tāpēc to bieži izmanto vokpannas ēdienos, zupās, salātos, tofu kultenī un desertos.
Uzturvērtība
Uz 100 g
% dienas vērtības, pamatojoties uz 2000 kcal diētu
Kalorijas
76 kcal
4% DV
Kopējais tauku daudzums
4.8g
7% DV
D vitamīns0.7g
K vitamīns1.1g
Tiamīns (B1)2.7g
Kopējais ogļhidrātu daudzums
1.9g
1% DV
Folskābe (B9)0.3g
B12 vitamīns0.6g
Olbaltumvielas
8.1g
16% DV
Augu olbaltumvielas8.1g
Vitamīni un minerālvielas
Vitamīni
| Uzturviela | Daudzums | DV% | Pussabrukšanas periods |
|---|---|---|---|
| Holīns | 28.2mg | 5% | |
| Tiamīns (B1) | 0.1mg | 9% | |
| Riboflavīns (B2) | 0.1mg | 4% | |
| Niacīns (B3) | 0.4mg | 2% | |
| Pantotēnskābe (B5) | 0.1mg | 2% | |
| B6 vitamīns | 0.0mg | 3% | |
| Folskābe (B9) | 15.0mcg | 4% | |
| E vitamīns | 0.0mg | 0% | |
| K vitamīns | 2.4mcg | 2% |
Minerālvielas
| Uzturviela | Daudzums | DV% | Pussabrukšanas periods |
|---|---|---|---|
| Kalcijs | 350.0mg | 35% | |
| Varš | 0.2mcg | 0% | |
| Dzelzs | 5.4mg | 30% | |
| Magnijs | 30.0mg | 7% | |
| Fosfors | 97.0mg | 14% | |
| Kālijs | 121.0mg | 3% | |
| Selēns | 8.9mcg | 16% | |
| Nātrijs | 7.0mg | 0% | |
| Cinks | 1.0mg | 9% |
Receptes ar tofu (52)
Tvaicēts tofu ar garšvielām un apcepti kāposti ar olu
187 kcal
Japāņu mājas stila maltīte ar baltajiem rīsiem, natto, miso zupu un sautētiem dārzeņiem
621 kcal
Cepti rīsi ar olu un tofu
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 broccoli brown rice bowl
560 kcal
Tofu edamame seaweed rice lunch bowl
575 kcal
Chickpea tofu grain bowl with broccoli and tahini
590 kcal
Mushroom and tofu stir-fry with brown rice and bok choy
560 kcal
Lentil tofu vegetable grain bowl
560 kcal
Edamame tofu soba salad with sesame and cucumber
560 kcal
Mushroom tofu soba lunch bowl with edamame, bok choy, and sesame
540 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
Tradicionālās japāņu brokastis
520 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
Seaweed tofu rice bowl with cucumber and carrots
480 kcal
Tofu soba noodle salad with edamame, cucumber, and seaweed
540 kcal
Tofu stir-fry with broccoli, mushrooms, and brown rice
510 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
Tofu and edamame soba bowl with seaweed
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 bok choy and mushrooms
430 kcal
Tofu stir-fry with broccoli and bell peppers
390 kcal
Tofu stir-fry with edamame, bok choy, mushrooms, and soba noodles
590 kcal
Chicken stir-fry with tofu, bok choy, mushrooms, and quinoa
590 kcal
Jūras velšu un dārzeņu hot pots ar tofu, Ķīnas kāpostiem un sēnēm
365 kcal