vProtein

Observed food group pairings in this list of top 100 foods:

Food pair search results for Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Showing the top 100 food results that minimize total calories to yield a total of 25.0 grams of high quality protein.

Top 100 food combinations to provide an equivalent of 25.0 grams of high quality protein	weight % of pairing that is Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Total weight (g)	Amino acid efficiency (%)	Total calories (kcals)	s
• Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	100.0	357.1	66.8	217.9	1
+ Pumpkin leaves, raw	15.5	626.3	66.7	159.8	0
+ Seeds, sunflower seed flour, partially defatted	96.58	263.5	74.2	184.6	0
+ Pumpkin leaves, cooked, boiled, drained, without salt	12.49	721.6	66.5	187.6	0
+ Turnip greens and turnips, frozen, unprepared	7.36	785.4	72.9	188.0	0
+ Peanut flour, defatted	91.52	230.4	70.8	192.5	0
+ Turnip greens, canned, solids and liquids	7.31	1127.4	72.5	196.6	0
+ Mustard greens, cooked, boiled, drained, without salt	31.52	673.4	73.1	198.6	0
+ Taro leaves, cooked, steamed, without salt	25.34	609.3	74.3	203.4	0
+ Asparagus, cooked, boiled, drained	25.79	653.8	76.1	209.6	0
+ Asparagus, cooked, boiled, drained, with salt	25.79	653.8	76.1	209.6	0
+ Mustard greens, frozen, cooked, boiled, drained, with salt	31.1	677.0	73.0	217.1	0
		357.1	66.8	217.9	0
+ Spaghetti, protein-fortified, dry, enriched (n x 5.70)	94.53	294.4	74.7	230.1	0
+ Amaranth leaves, cooked, boiled, drained, with salt	6.61	978.6	70.0	231.4	0
+ Wheat, hard red spring	92.32	297.3	74.9	242.5	0
+ Teff, uncooked	92.97	298.5	75.4	246.3	0
+ Vinespinach, (basella), raw	9.58	1071.0	76.1	246.6	0
+ Seaweed, wakame, raw	49.88	470.3	73.5	249.2	0
+ Pasta, fresh-refrigerated, plain, as purchased	91.37	309.3	74.6	249.2	0
+ Pasta, fresh-refrigerated, spinach, as purchased	90.37	302.2	75.0	250.7	0
+ Oats	91.21	280.4	75.4	251.9	0
+ Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)	62.25	399.4	77.6	254.2	0
+ Seeds, sesame seeds, whole, dried	94.83	291.0	74.3	254.6	0
+ Seeds, sesame meal, partially defatted	94.6	291.7	74.3	257.7	0
+ Spaghetti, whole-wheat, cooked	79.32	348.1	73.6	257.7	0
+ Carrots, frozen, cooked, boiled, drained, without salt	47.73	534.3	78.6	258.9	0
+ Cereals, oats, instant, fortified, plain, dry	89.79	279.7	78.4	260.2	0
+ Wheat flour, white (industrial), 15 protein, bleached, unenriched	91.47	302.8	74.4	262.5	0
+ Cereals ready-to-eat, wheat, puffed, fortified	90.55	297.5	73.0	266.7	0
+ Nuts, walnuts, black, dried	94.11	284.8	73.8	267.2	0
+ Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	62.6	457.9	73.8	270.8	0
+ Seeds, pumpkin and squash seed kernels, dried	90.07	249.6	70.7	275.6	0
+ Winged bean leaves, raw	42.88	404.7	70.7	276.9	0
+ Edamame, frozen, prepared	12.44	246.3	76.2	281.7	0
+ Spices, poppy seed	90.16	264.4	77.5	282.0	0
+ Beet greens, raw	17.37	997.9	68.3	287.2	0
+ Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	53.58	513.9	73.8	287.3	0
+ Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	53.28	515.4	73.8	287.9	0
+ Cereals, CREAM OF WHEAT, instant, dry	89.23	308.1	73.8	289.1	0
+ Edamame, frozen, unprepared	5.14	269.5	74.6	289.7	0
+ Nuts, coconut water (liquid from coconuts)	23.77	1005.1	75.5	291.3	0
+ Wheat flour, white, all-purpose, enriched, bleached	88.89	312.2	74.2	295.5	0
+ Spaghetti, cooked, unenriched, with added salt	75.67	355.7	71.4	300.0	0
+ Beet greens, cooked, boiled, drained, without salt	18.5	905.1	68.2	301.3	0
+ Seeds, flaxseed	88.79	266.0	74.5	303.3	0
+ Spaghetti, dry, unenriched	87.59	307.6	71.5	306.0	0
+ Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	87.83	318.4	70.5	309.7	0
+ Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, without salt	47.73	436.7	76.3	309.8	0
+ Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, with salt	47.73	436.7	76.3	309.8	0
+ Seeds, sunflower seed kernels, toasted, without salt	91.03	279.7	74.2	310.7	0
+ Corn, white	86.73	311.8	73.2	315.9	0
+ Wheat flour, white (industrial), 9 protein, bleached, unenriched	86.67	314.5	75.7	320.1	0
+ Peppers, hot chili, green, canned, pods, excluding seeds, solids and liquids	18.79	1123.7	77.4	320.4	0
+ Cornmeal, self-rising, bolted, plain, enriched, yellow	85.2	317.4	73.3	321.9	0
+ Rice, white, long-grain, precooked or instant, enriched, dry	86.95	315.9	73.8	324.2	0
+ Cereals, corn grits, yellow, regular, quick, unenriched, cooked with water, with salt	50.08	540.7	73.4	324.4	0
+ Cereals, corn grits, yellow, regular and quick, enriched, dry	85.9	314.8	73.2	328.3	0
+ Cereals, CREAM OF WHEAT, 1 minute cook time, dry	83.68	304.6	74.6	333.9	0
+ Nuts, mixed nuts, oil roasted, with peanuts, without salt added	89.51	280.3	73.4	334.5	0
+ Squash, summer, zucchini, includes skin, frozen, unprepared	4.03	1791.4	80.3	336.3	0
+ Cornmeal, whole-grain, white	84.92	318.4	73.2	338.8	0
+ Rice, white, long-grain, regular, cooked, unenriched, with salt	66.01	401.6	74.9	339.2	0
+ Rice, white, long-grain, regular, cooked, enriched, with salt	66.01	401.6	74.9	339.2	0
+ Okra, cooked, boiled, drained, without salt	3.29	1470.2	70.6	342.3	0
+ Rice, white, long-grain, regular, raw, enriched	83.79	316.4	74.9	348.9	0
+ Cereals ready-to-eat, KELLOGG, KELLOGG'S CRISPIX	86.03	333.0	72.1	350.1	0
+ Peanuts, all types, raw	84.25	250.5	70.9	352.4	0
+ Nuts, chestnuts, chinese, raw	73.23	338.5	78.7	354.2	0
+ Tomatoes, yellow, raw	7.84	1904.0	82.5	354.3	0
+ Cereals ready-to-eat, Ralston Crispy Rice	83.84	327.8	72.3	360.5	0
+ Rice, white, medium-grain, raw, enriched	82.65	320.6	74.9	361.8	0
+ Rice, white, short-grain, cooked, unenriched	63.21	419.8	74.9	362.6	0
+ Kiwifruit, green, raw	40.89	600.5	78.5	366.3	0
+ Nuts, hazelnuts or filberts	88.95	296.7	72.8	366.8	0
+ Cereals ready-to-eat, USDA Commodity Rice Crisps (includes all commodity brands)	84.18	328.6	72.6	366.8	0
+ Nuts, cashew butter, plain, without salt added	83.24	247.1	74.3	368.6	0
+ Nuts, cashew butter, plain, with salt added	83.24	247.1	74.3	368.6	0
+ Peanuts, all types, cooked, boiled, with salt	73.62	286.4	70.9	368.8	0
+ Leeks, (bulb and lower-leaf portion), freeze-dried	56.81	218.2	82.7	378.1	0
+ Peppers, hot chile, sun-dried	73.21	288.6	77.5	379.5	0
+ Peanuts, all types, dry-roasted, without salt	83.1	254.1	70.9	380.0	0
+ Tomatoes, red, ripe, cooked	8.44	1769.0	81.8	382.6	0
+ Corn, sweet, yellow, cooked, boiled, drained, with salt	42.56	482.2	71.5	391.0	0
+ Corn, sweet, yellow, cooked, boiled, drained, without salt	42.56	482.2	71.5	391.0	0
+ Buckwheat flour, whole-groat	65.3	253.2	76.5	395.2	0
+ Cereals ready-to-eat, GENERAL MILLS, KIX	81.28	336.6	72.4	398.2	0
+ Corn, sweet, yellow, frozen, kernels on cob, unprepared	42.55	484.4	71.5	398.4	0
+ Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt	41.08	500.3	71.4	399.5	0
+ Nuts, almonds, dry roasted, with salt added	83.47	275.4	69.0	412.1	0
+ Nuts, mixed nuts, dry roasted, with peanuts, without salt added	82.06	264.9	70.6	414.7	0
+ Tomatoes, green, raw	9.42	1585.0	81.9	421.3	0
+ Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, without salt	4.31	1637.6	80.2	434.8	0
+ Squash, summer, crookneck and straightneck, raw	3.56	2127.1	81.4	436.0	0
+ Beets, cooked, boiled, drained	20.91	926.9	75.6	440.8	0
+ Cereals ready-to-eat, GENERAL MILLS, LUCKY CHARMS	78.89	331.9	73.6	444.9	0
+ Peppers, sweet, red, raw	16.85	1243.0	75.9	448.2	0
+ Oranges, raw, with peel	34.0	722.1	78.1	450.0	0
+ Nuts, chestnuts, european, raw, unpeeled	63.79	390.3	79.9	452.8	0
+ Oranges, raw, all commercial varieties	27.56	893.3	78.1	454.3	0
+ Squash, winter, hubbard, cooked, boiled, mashed, without salt	10.02	1375.8	66.9	455.5	0

Information on FoodWiki.com is for information purposes only and does not constitute medical advice

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Observed food group pairings in this list of top 100 foods:

Food pair search results for Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)