🫘 Tofu (100g)
🫘 Legumes100g · ~60 ₽
76
Kcal
8 g
Protein
2 g
Carbs
4.5 g
Fat
0.5 g
Fiber
80 ml
Water
Nutrition Facts
Calories76 kcal
Protein8 g
Carbs2 g
Fat4.5 g
Fiber0.5 g
Water80 ml
Serving100g
Estimated price~60 ₽
Net carbs1.5 g
NOVA 1 — Unprocessed
Allergens:
Soy
Micronutrients (30+)
Vitamin A5 mcg
Vitamin C2 mg
Vitamin E0.5 mg
Vitamin K5 mcg
Thiamin B10.15 mg
Riboflavin B20.08 mg
Niacin B31 mg
Pantothenic B50.4 mg
Vitamin B60.15 mg
Biotin B75 mcg
Folate B9100 mcg
Calcium40 mg
Iron2.5 mg
Magnesium45 mg
Zinc1.5 mg
Potassium400 mg
Phosphorus150 mg
Selenium3 mcg
Iodine1 mcg
Copper0.2 mg
Manganese0.5 mg
Chromium1 mcg
Sodium5 mg
Omega-30.1 g
Sugar2 g
Saturated Fat0.3 g
History
Tofu is a soy cheese invented in China over 2,000 years ago. In Asia it is a primary protein source. In Russia, tofu became popular among vegetarians and health enthusiasts in the 2010s.
Ingredients
Тофу твёрдый400g
Soy sauce3 tbsp
Sesame oil1 tbsp
Garlic2 cloves
Ginger свежий1 tsp
Овощи (перец, брокколи, морковь)300g
Sesame1 tbsp
Preparation
1Press tofu to remove excess moisture, cut into 2 cm cubes.
2Marinate in soy sauce with garlic and ginger for 15 minutes.
3Fry tofu in sesame oil until crispy on all sides.
4Separately stir-fry sliced vegetables on high heat 3–4 minutes.
5Combine tofu with vegetables, add remaining marinade.
6Sprinkle with sesame seeds, serve with rice.
⏱ Cook time: 30 min
Tips
Pressing tofu is essential — otherwise it won't crisp.
Firm tofu is best for frying, soft — for soups.
Energy Balance
A serving of Tofu (100g) (100g) contains 76 kcal. Of which protein provides 32 kcal (42%), carbs — 8 kcal (11%), fat — 41 kcal (54%).
Good to Know
A well-balanced food that fits nicely into a varied diet.
How to Use
1Part of a balanced diet
2Can be combined with other foods
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