tofu ngumu
Tofu ngumu ni chakula cha protini ya soya chenye kalori 144 kwa 100g. Hutoa kalsiamu na hufaa kwa kukaanga kwa mchuzi na mayai ya tofu.
Kuhusu
Tofu ngumu ni chakula cha protini kinachotokana na soya chenye ladha tulivu, isiyo kali, na umbile zito lenye unyumbufu kidogo. Hutumiwa sana kwenye vyakula vya kukaanga kwa mchuzi, supu, mayai ya tofu, kuchoma na kuoka kwa sababu hufyonza marinadi na michuzi kwa urahisi.
Taarifa za Lishe
Kwa 100g
% ya Thamani ya Kila Siku kulingana na lishe ya kcal 2000
Kalori
144 kcal
7% DV
Jumla ya Mafuta
8.7g
13% DV
Vitamini D1.2g
Vitamini K1.9g
Thiamini (B1)4.9g
Jumla ya Wanga
2.8g
1% DV
Folate (B9)2.3g
Vitamini B120.6g
Protini
17.3g
35% DV
Protini ya mimea17.3g
Vitamini & Madini
Vitamini
| Kirutubisho | Kiasi | DV% | Nusu-maisha |
|---|---|---|---|
| Kolini | 28.9mg | 5% | |
| Thiamini (B1) | 0.1mg | 7% | |
| Riboflavini (B2) | 0.1mg | 4% | |
| Niasini (B3) | 0.3mg | 2% | |
| Asidi ya Pantotheniki (B5) | 0.1mg | 2% | |
| Vitamini B6 | 0.1mg | 3% | |
| Folate (B9) | 15.0mcg | 4% | |
| Vitamini E | 0.0mg | 0% | |
| Vitamini K | 2.4mcg | 2% |
Madini
| Kirutubisho | Kiasi | DV% | Nusu-maisha |
|---|---|---|---|
| Kalsiamu | 683.0mg | 68% | |
| Shaba | 0.4mcg | 0% | |
| Madini Chuma | 2.7mg | 15% | |
| Magnesiamu | 58.0mg | 14% | |
| Fosforasi | 190.0mg | 27% | |
| Potasiamu | 237.0mg | 5% | |
| Seleniamu | 17.4mcg | 32% | |
| Sodiamu | 14.0mg | 1% | |
| Zinki | 1.6mg | 15% |
Mapishi yenye tofu ngumu (36)
Wali wa kukaanga na yai, tofu, kitunguu, kitunguu maji na mchuzi
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