tofu
Tofu, soyadan yapılan bir temel besindir. 100 g'da 76 kalori ve kalsiyum sunar; bitki bazlı öğünlerde 8,1 g protein sağlar.
Hakkında
Tofu, soya sütünün pıhtılaştırılıp lorunun bloklar halinde preslenmesiyle yapılan, yumuşak dokulu ve hafif tatlı bir soya ürünüdür. Lezzetleri iyi emer ve tavada sote yemeklerde, çorbalarda, salatalarda, tofu çırpmasında ve tatlılarda yaygın olarak kullanılır.
Besin Değerleri
100 g için
% Günlük Değer, 2000 kcal'lik bir diyete dayanmaktadır
Kalori
76 kcal
4% DV
Toplam Yağ
4.8g
7% DV
D Vitamini0.7g
K Vitamini1.1g
Tiamin (B1)2.7g
Toplam Karbonhidrat
1.9g
1% DV
Folat (B9)0.3g
B12 Vitamini0.6g
Protein
8.1g
16% DV
Bitkisel Protein8.1g
Vitaminler ve Mineraller
Vitaminler
| Besin öğesi | Miktar | GD% | Yarı ömür |
|---|---|---|---|
| Kolin | 28.2mg | 5% | |
| Tiamin (B1) | 0.1mg | 9% | |
| Riboflavin (B2) | 0.1mg | 4% | |
| Niasin (B3) | 0.4mg | 2% | |
| Pantotenik Asit (B5) | 0.1mg | 2% | |
| B6 Vitamini | 0.0mg | 3% | |
| Folat (B9) | 15.0mcg | 4% | |
| E Vitamini | 0.0mg | 0% | |
| K Vitamini | 2.4mcg | 2% |
Mineraller
| Besin öğesi | Miktar | GD% | Yarı ömür |
|---|---|---|---|
| Kalsiyum | 350.0mg | 35% | |
| Bakır | 0.2mcg | 0% | |
| Demir | 5.4mg | 30% | |
| Magnezyum | 30.0mg | 7% | |
| Fosfor | 97.0mg | 14% | |
| Potasyum | 121.0mg | 3% | |
| Selenyum | 8.9mcg | 16% | |
| Sodyum | 7.0mg | 0% | |
| Çinko | 1.0mg | 9% |
tofu içeren tarifler (52)
Baharatlı buharda tofu ve yumurtalı sotelenmiş lahana
187 kcal
Beyaz pirinç, natto, miso çorbası ve sebze yemeğinden oluşan Japon usulü ev yemeği
621 kcal
Yumurtalı ve tofulu kızarmış pilav
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
Geleneksel Japon Kahvaltısı
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
Deniz ürünlü ve sebzeli tofu güveci
365 kcal