Tofu
Tofu, raw, firm, prepared with calcium sulfate
Informazioni Nutrizionali
- Grasso Totale 8,72 g11%
- Grassi saturi 1,26 g6%
- Gras de transfection 0 g
- Colesterolo 0 mg0%
- Sodio 14 mg1%
- Carboidrati totali 2,78 g1%
- Fibre alimentaire 2,3 g8%
- Zuccheri Totali —
- Proteine 17,27 g35%
- Vitamina D 0 µg0%
- Calcio 683 mg53%
- Ferro 2,66 mg15%
- Potassio 237 mg5%
100g of Tofu, raw contains 144 kcal caloriegmaps to "calorie" in italian as singular form is used for ui labels., 17,27g proteine, and 683mg calcio per USDA FoodData Central.
Struttura calorica
Come sono distribuite le calorie tra i macronutrienti
- Proteine44%(69 kcal)
- Carboidrati7%(11 kcal)
- Grasso49%(78 kcal)
Densità nutritiva
Corrisponde a ≥10% del valore giornaliero per 11 di 26 nutrienti
Densità nutrienti eccellenteUtilizza Tofu nel tuo prossimo piano alimentare
Melio può creare una settimana completa di pasti intorno a Tofu (o qualsiasi alimento nel nostro database), adattata ai tuoi obiettivi macro e alle tue preferenze alimentari.
Crea un piano alimentareCategoria: Legumi e Prodotti di Leguminose
- Tofu ha un rapporto potassio-sodio di 16.9:1, che è considerato favorevole per il supporto della pressione sanguinea.
- Tofu contient plus de calcio par 100 g que whole cow’s milk — 683 mg contre 113 mg.
Analisi completa dei nutrienti
per 100gMacro nutrienti▾
| Nutriente | Quantità | % DV |
|---|---|---|
| CaloriegMaps to "Calorie" in Italian as singular form is used for UI labels. Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Anche noto come: Calories, kcal | 144 kcal | 7% |
| Proteine Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 17,27 g | 35% |
| Carboidrati Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Anche noto come: Carbohydrates | 2,78 g | 1% |
| Grasso totale Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Anche noto come: Total Lipid, Fat | 8,72 g | 11% |
| Fibre Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Anche noto come: Dietary Fiber | 2,3 g | 8% |
Minerali▾
| Nutriente | Quantità | % DV |
|---|---|---|
| Sodio Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Anche noto come: Salt (as Na) | 14 mg | 1% |
| Potassio Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 237 mg | 5% |
| Calcio Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 683 mg | 53% |
| Magnesio Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 58 mg | 14% |
| Fosforo Mineral that works with calcium to form bones and is a component of DNA and ATP. | 190 mg | 15% |
| Ferro Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 2,66 mg | 15% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 1,57 mg | 14% |
| Cuprum Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0,38 mg | 42% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 1,18 mg | 51% |
| Selenium Trace mineral that supports thyroid function and antioxidant systems via selenoproteins. | 17,4 µg | 32% |
Dettagli grassi▾
| Nutriente | Quantità | % DV |
|---|---|---|
| Grasso saturato Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Anche noto come: Saturated Fatty Acids, SFA | 1,26 g | 6% |
| Grasso monounsaturato Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits. Anche noto come: Monounsaturated Fatty Acids, MUFA | 1,93 g | — |
| Grassi polinsaturi Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Anche noto come: Polyunsaturated Fatty Acids, PUFA | 4,92 g | — |
| Grassi trans Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk. Anche noto come: Trans Fatty Acids | 0 g | — |
| Colesterolo Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people. | 0 mg | 0% |
Vitamine▾
| Nutriente | Quantità | % DV |
|---|---|---|
| Vitamina C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Anche noto come: Ascorbic Acid | 0,2 mg | 0% |
| Vitamina D Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight. Anche noto come: Calciferol | 0 µg | 0% |
| Tiamina (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Anche noto come: Vitamin B1, Thiamine | 0,16 mg | 13% |
| Riboflavina (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Anche noto come: Vitamin B2 | 0,1 mg | 8% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Anche noto come: Vitamin B3, Nicotinic Acid | 0,38 mg | 2% |
| Acido pantotenico (B5) B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism. Anche noto come: Vitamin B5 | 0,13 mg | 3% |
| Vitamina B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Anche noto come: Pyridoxine | 0,09 mg | 5% |
| Folato (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Anche noto come: Vitamin B9, Folic Acid, Folacin | 29 µg | 7% |
| Vitamina B12 B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods. Anche noto come: Cobalamin | 0 µg | 0% |
Acidi amino▾
| Nutriente | Quantità | % DV |
|---|---|---|
| Lisina | 0,88 g | — |
| Leucine | 1,39 g | — |
| Isoleucine | 0,85 g | — |
| Valina | 0,87 g | — |
| Treonina | 0,79 g | — |
| Metionina | 0,21 g | — |
| Fenilalanina | 0,84 g | — |
| Triptofano | 0,24 g | — |
| Istidina | 0,43 g | — |
| Arginine | 1,37 g | — |
Altro▾
| Nutriente | Quantità | % DV |
|---|---|---|
| Acqua Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 69,83 g | — |
Confrontare 2 varianti USDA
| Variante | FDC ID | Calorie | Proteine (g) | Glucidi (g) | Grasso (g) |
|---|---|---|---|---|---|
| Tofu, raw, firm, prepared with calcium sulfateattuale | 172475 | 144 | 17,3 | 2,8 | 8,7 |
| Tofu, raw, regular, prepared with calcium sulfate | 172476 | 76 | 8,1 | 1,9 | 4,8 |
Profil degli acidi grassi
Ripartizione dei grassi per 100 grammi
- Saturato16%(1,26 g)
- Monounsaturati24%(1,93 g)
- Acides polyinsaturés61%(4,92 g)
Dimensioni delle porzioni della casa
g- 0,5 cup
- 126 g
- 0,25 block
- 81 g
Domande frequenti su Tofu
Quanti calorie ci sono in Tofu?
Tofu contiene 144 kcal per 100 grammi, secondo l'USDA FoodData Central.
Quanto sodio c'è in Tofu?
Tofu contiene 14 mg di sodio e 0 mg di colesterolo per 100 grammi, secondo l'USDA FoodData Central.
Quali sono i macronutrienti in Tofu?
Per 100 grammi, Tofu contiene 17.27 g di proteine, 2.78 g di carboidrati e 8.72 g di grassi totali.
Tofu è adatto alla dieta keto o a basso contenuto di carboidrati?
Sì — Tofu contiene 0.5 g di carboidrati netti per 100 g, adatto a un piano low-carb.
Dove viene dal dato nutrizionale di Tofu?
I dati nutrizionali per Tofu sono tratti da USDA FoodData Central (FDC ID 172475). Esplora il record sottostante al link https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients.
Compatibilità della dieta
- Basso carboidratiUnder 10 g of net carbs per 100 g — compatible with low-carb and moderate-carb eating patterns.
- Sodio bassoUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
- Calcio elevatoDelivers at least 20% of the Daily Value for calcium per 100 g — a meaningful contribution to bone-health targets.
- Ferroso Alta PresenzaDelivers at least 20% of the Daily Value for iron per 100 g, helpful for menstruating adults and endurance athletes.
- Senza colesteroloContains no measurable cholesterol per 100 g; fits heart-health eating patterns that cap dietary cholesterol.
- VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
- VegetarianoFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
- Senza glutineFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Cibi che si associano bene con Tofu
Ingredienti complementari da categorie USDA correlate — punti di partenza utili per pianificare un pasto intorno a Tofu.
3 idee di pranzo che utilizzano Tofu
Modelli di avvio adatti al profilo nutrienti di Tofu. Apri il generatore di piani alimentari per trasformare qualsiasi uno di questi in una ricetta completa con la lista della spesa.
- Colazione
Plant-based breakfast with tofu
A warm bowl of oats with tofu, a spoon of almond butter, and seasonal fruit — entirely plant-based and ready in under ten minutes.
- Pranzo
Low-carb lunch built around tofu
A big leafy salad with tofu, olive oil, seeds, and a hard-boiled egg keeps total carbs under 15 g while delivering satiating fats and protein.
- Cena
Low-sodium dinner with tofu
Roast tofu with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.
Da dove proviene questo dato?
Valori nutritivi sono tratti dal database USDA FoodData Central — la riferimento autoritativo del Dipartimento della Agricoltura degli Stati Uniti per la composizione alimentare. I valori sono mediati su più campioni per fornirti una lettura rappresentativa ogni 100 grammi di parte commestibile.
Dati ottenuti da USDA FoodData Central (FDC ID: 172475), consultati il 2019-04-01.
Pubblicato: 2019-04-01
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Utilizza Tofu nel tuo prossimo piano alimentare
Melio può creare una settimana completa di pasti intorno a Tofu (o qualsiasi alimento nel nostro database), adattata ai tuoi obiettivi macro e alle tue preferenze alimentari.
Crea un piano alimentare