tofu
Tofu to produkt sojowy z 76 kcal na 100 g, bogaty w wapń i 8,1 g białka. Sprawdza się w daniach roślinnych i stir-fry.
O produkcie
Tofu to miękki, delikatny w smaku produkt sojowy, powstający przez koagulację mleka sojowego i prasowanie skrzepu w kostki. Dobrze chłonie smaki, dlatego często wykorzystuje się je w stir-fry, zupach, sałatkach, jajecznicach roślinnych i deserach.
Wartości odżywcze
Na 100 g
% dziennej wartości oparty na diecie 2000 kcal
Kalorie
76 kcal
4% DV
Tłuszcz ogółem
4.8g
7% DV
Witamina D0.7g
Witamina K1.1g
Tiamina (B1)2.7g
Węglowodany ogółem
1.9g
1% DV
Folian (B9)0.3g
Witamina B120.6g
Białko
8.1g
16% DV
Białko roślinne8.1g
Witaminy i minerały
Witaminy
| Składnik odżywczy | Ilość | RWS% | Okres półtrwania |
|---|---|---|---|
| Cholina | 28.2mg | 5% | |
| Tiamina (B1) | 0.1mg | 9% | |
| Ryboflawina (B2) | 0.1mg | 4% | |
| Niacyna (B3) | 0.4mg | 2% | |
| Kwas pantotenowy (B5) | 0.1mg | 2% | |
| Witamina B6 | 0.0mg | 3% | |
| Folian (B9) | 15.0mcg | 4% | |
| Witamina E | 0.0mg | 0% | |
| Witamina K | 2.4mcg | 2% |
Minerały
| Składnik odżywczy | Ilość | RWS% | Okres półtrwania |
|---|---|---|---|
| Wapń | 350.0mg | 35% | |
| Miedź | 0.2mcg | 0% | |
| Żelazo | 5.4mg | 30% | |
| Magnez | 30.0mg | 7% | |
| Fosfor | 97.0mg | 14% | |
| Potas | 121.0mg | 3% | |
| Selen | 8.9mcg | 16% | |
| Sód | 7.0mg | 0% | |
| Cynk | 1.0mg | 9% |
Przepisy z tofu (52)
Tofu na parze z przyprawą i smażona kapusta z jajkiem
187 kcal
Japoński domowy zestaw z białym ryżem, natto, zupą miso i duszonymi warzywami
621 kcal
Smażony ryż z jajkiem i 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
Tradycyjne japońskie śniadanie
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
Hot pot z owocami morza i warzywami z tofu, kapustą pekińską i grzybami
365 kcal