Amount of Zinc in Tofu

Welcome to the nutritional zinc content in 19 different types of tofu, ranging from 4.90 mg to 0.26 mg per 100g. The basic type of tofu is Tofu yogurt, where the amount of zinc in 100g is 0.31 mg. 0.31 mg of zinc per 100g, from Tofu yogurt corresponds to 2% of the zinc RDA. For a typical serving size of 1.000 cup (or 262.00 g) the amount of Zinc is 0.81 mg. This corresponds to an RDA percentage of 5%.

The percentage of the recommended daily allowance (RDA) for zinc is based on a 15 mg RDA level for a mature adult.

Top ten tofu products high in zinc

Below is a summary list for the top ten tofu items ranked by the amount or level of zinc in 100g.

1. Tofu, dried-frozen (koyadofu) : 4.90mg (33%RDA)
2. Tofu, dried-frozen (koyadofu), prepared with calcium sulfate : 4.90mg (33%RDA)
3. Tofu, fried : 1.99mg (13%RDA)
4. Tofu, fried, prepared with calcium sulfate : 1.99mg (13%RDA)
5. Tofu, hard, prepared with nigari : 1.66mg (11%RDA)
6. Tofu, raw, firm, prepared with calcium sulfate : 1.57mg (10%RDA)
7. Tofu, salted and fermented (fuyu) : 1.56mg (10%RDA)
8. Tofu, salted and fermented (fuyu), prepared with calcium sulfate : 1.56mg (10%RDA)
9. Tofu, extra firm, prepared with nigari : 1.07mg (7%RDA)
10. Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) : 0.83mg (6%RDA)

Following on from the ten top tofu items or products containing zinc we have a more comprehensive break down of Tofu yogurt, and the highest item containing zinc which is Tofu, dried-frozen (koyadofu). We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 19 types of tofu.

At the bottom of the page is the full list for the 19 different types of tofu based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the zinc content in tofu.

Tofu yogurt - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Tofu yogurt should be considered along with the zinc content. This food profile is part of our list of food and drinks under the general group Legumes and Legume Products.Other important and zinc related nutrients are Energy, Protein, Total Fat and Carbohydrate. For this 100g serving in your diet, the amount of Energy is 94.00 kcal (5% RDA), the amount of Protein is 3.50 g (6% RDA), the amount of Total Fat is 1.80 g (3% RDA) and the amount of Carbohydrate is 15.96 g (12% RDA). The nutritional content and facts for 100g, which includes Energy, Protein, Total Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the zinc levels in tofu.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Tofu yogurt has a nutritional value score of 16.00 out of 100.Comparing the zinc content and the nutritional density in 100g for Tofu yogurt; We class this as a medium to low zinc content item.In terms of overall nutritional value we class this as an item with a medium nutritional density value.

Amount of zinc per 100 Calories

100 calories of tofu yogurt is a serving size of 0 g, and the amount of Zinc is 0 mg (0% RDA). Other important and related nutrients and macronutrients such as Total Fat, in 100 Calories are as follows; Energy 0 kcal (0% RDA), Protein 0 g (0% RDA), Total Fat 0 g (0% RDA), Carbohydrate 0 g (0% RDA). This is shown in the zinc RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients.

Content per Typical Serving Size 1.000 cup (or 262.00 g)

For the food Tofu yogurt the typical serving size is 1.000 cup (or 262.00 g) which contains 0.81 mg of Zinc. The zinc percentage of the recommended daily value for this serving is 5 %.

To give 100% of the RDA, 20.0 servings of the typical serving size 1.000 cup (or 262.00 g) give the complete RDA. In terms of the gram weight and total content for this serving the Energy content is 246.28 kcal, the Protein content is 9.17 g, the Total Fat content is 4.72 g and the Carbohydrate content is 41.82 g. The percentages are shown below in the zinc chart, for the typical serving of zinc and the related and important nutritional values.

Macronutrients in Tofu yogurt

The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 1.000 cup or 262.00 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 36.7 (kcal).The total calories from carbohydrate is 167.3 (kcal).

Milligrams of zinc in tofu (per 100g)

This list of 19 types of tofu, is brought to you by www.dietandfitnesstoday.com and ranges from Tofu, dried-frozen (koyadofu) through to MORI-NU, Tofu, silken, lite extra firm where all food items are ranked by the content or amount per 100g. The nutritional zinc content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much zinc in tofu.

The list below gives the total zinc content in the 19 items from the general description 'tofu' each of which show the zinc amount as well as Energy, Protein, Total Fat and Carbohydrate. Below, is the top 19 food items shown in the zinc chart. This gives a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

The corresponding nutritional value for tofu based on our density score out of 100 (ranked by the amount of zinc per 100g) is shown in the below nutritional density chart.

The corresponding Calories for tofu ranked by the amount of zinc per 100g is shown below in the tofu calories chart.

Effect of Preparation and Storage on zinc

The level of zinc can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total number of frozen food items is 2. The highest amount of zinc from the 2 frozen items is in Tofu, dried-frozen (koyadofu) where the zinc content is 4.90 mg per 100g. The total food items which are raw is 2 items. The highest amount of zinc from the 2 raw items is in Tofu, raw, firm, prepared with calcium sulfate where the content is 1.57 mg per 100g.

Average Content for tofu

The average (or more correctly the arithmetic mean) amount of zinc contained in 100g of tofu, based on the list below of 19 different items under the general description of tofu, is 1.39 mg of zinc. This average value corresponds to 9.27 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Energy is 156.26 kcal, the average amount of Protein is 13.98 g, the average amount of Total Fat is 10.32 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Zinc is found in Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) which in 100g contains 0.83 mg of Zinc. This corresponds to 6 % of the recommended daily allowance. For this serving the amount of Energy is 78.00 kcal, the amount of Protein is 9.04 g, the amount of Total Fat is 4.17 g and the amount of Carbohydrate is 2.85 g.

Highest zinc Content per 100g

Using the list below for the 19 different tofu nutrition entries in our database, the highest amount of zinc is found in Tofu, dried-frozen (koyadofu) which contains 4.90 mg of zinc per 100g. The associated percentage of RDA is 33 %. For this 100g serving the Energy content is 477.00 kcal, the Protein content is 52.47 g, the Total Fat content is 30.34 g, the Carbohydrate content is 10.03 g.

The lowest amount of zinc in 100g is in MORI-NU, Tofu, silken, lite extra firm which contains 0.26 mg. This gives as percentage of the recommended daily allowance 2 % of the RDA. For this 100g serving the amount of Energy is 38.00 kcal, the amount of Protein is 7.00 g, the amount of Total Fat is 0.70 g, the amount of Carbohydrate is 1.00 g.

The difference between the highest and lowest values gives a zinc range of 4.64 mg per 100g. The range for the other nutrients are as follows; 439 kcal for Energy, 45.47 g for Protein, 29.64 g for Total Fat, 0 g for Carbohydrate.

Highest Amount of zinc per Serving

Please remember that the above gives an accurate value in 100g for high zinc foods in your diet. For example 100g of Tofu yogurt contains 0.31 mg of zinc. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the zinc nutritional content.

The food with the highest zinc content per typical serving is Tofu, hard, prepared with nigari which contains 2.03 mg in 0.250 block (or 122.00 g). The percentage of the recommended daily value for this serving is 14 %. For this serving the Energy content is 176.9 kcal, the Protein content is 15.47 g, the Total Fat content is 12.19 g and the Carbohydrate content is 5.36 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing zinc which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods with a high amount of zinc.

Tofu List, zinc Content per 100g 1. Tofu, dried-frozen (koyadofu) - Zinc   Nutritional Value : 16.00 / 100     food group - Legumes and Legume Products   Zinc (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA)   Profile for a 100g serving :   4.90 mg (33%) 477.00 kcal (24%) 10.03 g (8%) 30.34 g (47%) 52.47 g (94%)   Typical Serving size of 1.000 piece (or 17.00g):    0.83 mg (6%) 81.09 kcal (4%) 1.71 g (1%) 5.16 g (8%) 8.92 g (16%) 2. Tofu, dried-frozen (koyadofu), prepared with calcium sulfate - Zinc   Nutritional Value : 16.00 / 100     food group - Legumes and Legume Products   Zinc Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   4.90 mg (33%) 470.00 kcal (24%) 8.30 g (6%) 30.34 g (47%) 52.43 g (94%)   Typical Serving size of 1.000 piece (or 17.00g):    0.83 mg (6%) 79.9 kcal (4%) 1.41 g (1%) 5.16 g (8%) 8.91 g (16%) 3. Tofu, fried - Zinc   Nutritional Value : 16.00 / 100     food group - Legumes and Legume Products   Zinc Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.99 mg (13%) 270.00 kcal (14%) 8.86 g (7%) 20.18 g (31%) 18.82 g (34%)   Typical Serving size of 1.000 oz (or 28.35g):    0.56 mg (4%) 76.55 kcal (4%) 2.51 g (2%) 5.72 g (9%) 5.34 g (10%)   Other serving sizes 1.000 piece (or 13.00g):   0.26 mg (2%) 35.1 kcal (2%) 1.15 g (1%) 2.62 g (4%) 2.45 g (4%) 4. Tofu, fried, prepared with calcium sulfate - Zinc   Nutritional Value : 15.00 / 100     food group - Legumes and Legume Products   Zinc Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.99 mg (13%) 270.00 kcal (14%) 8.86 g (7%) 20.18 g (31%) 18.82 g (34%)   Typical Serving size of 1.000 piece (or 13.00g):    0.26 mg (2%) 35.1 kcal (2%) 1.15 g (1%) 2.62 g (4%) 2.45 g (4%) 5. Tofu, hard, prepared with nigari - Zinc   Nutritional Value : 16.00 / 100     food group - Legumes and Legume Products   Zinc Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.66 mg (11%) 145.00 kcal (7%) 4.39 g (3%) 9.99 g (15%) 12.68 g (23%)   Typical Serving size of 0.250 block (or 122.00g):    2.03 mg (14%) 176.9 kcal (9%) 5.36 g (4%) 12.19 g (19%) 15.47 g (28%) 6. Tofu, raw, firm, prepared with calcium sulfate - Zinc   Nutritional Value : 18.00 / 100     food group - Legumes and Legume Products   Zinc Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.57 mg (10%) 144.00 kcal (7%) 2.78 g (2%) 8.72 g (13%) 17.27 g (31%)   Typical Serving size of 0.500 cup (or 126.00g):    1.98 mg (13%) 181.44 kcal (9%) 3.5 g (3%) 10.99 g (17%) 21.76 g (39%)   Other serving sizes 0.250 block (or 81.00g):   1.27 mg (8%) 116.64 kcal (6%) 2.25 g (2%) 7.06 g (11%) 13.99 g (25%) 7. Tofu, salted and fermented (fuyu) - Zinc   Nutritional Value : 13.00 / 100     food group - Legumes and Legume Products   Zinc Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.56 mg (10%) 116.00 kcal (6%) 4.38 g (3%) 8.00 g (12%) 8.92 g (16%)   Typical Serving size of 1.000 block (or 11.00g):    0.17 mg (1%) 12.76 kcal (1%) 0.48 g (0%) 0.88 g (1%) 0.98 g (2%) 8. Tofu, salted and fermented (fuyu), prepared with calcium sulfate - Zinc   Nutritional Value : 15.00 / 100     food group - Legumes and Legume Products   Zinc Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.56 mg (10%) 116.00 kcal (6%) 5.15 g (4%) 8.00 g (12%) 8.15 g (15%)   Typical Serving size of 1.000 block (or 11.00g):    0.17 mg (1%) 12.76 kcal (1%) 0.57 g (0%) 0.88 g (1%) 0.9 g (2%) 9. Tofu, extra firm, prepared with nigari - Zinc   Nutritional Value : 17.00 / 100     food group - Legumes and Legume Products   Zinc Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   1.07 mg (7%) 83.00 kcal (4%) 1.18 g (1%) 5.26 g (8%) 9.98 g (18%)   Typical Serving size of 0.200 block (or 91.00g):    0.97 mg (6%) 75.53 kcal (4%) 1.07 g (1%) 4.79 g (7%) 9.08 g (16%) 10. Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) - Zinc   Nutritional Value : 17.00 / 100     food group - Legumes and Legume Products   Zinc Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.83 mg (6%) 78.00 kcal (4%) 2.85 g (2%) 4.17 g (6%) 9.04 g (16%)   Typical Serving size of 0.500 cup (or 126.00g):    1.05 mg (7%) 98.28 kcal (5%) 3.59 g (3%) 5.25 g (8%) 11.39 g (20%)   Other serving sizes 0.250 block (or 81.00g):   0.67 mg (4%) 63.18 kcal (3%) 2.31 g (2%) 3.38 g (5%) 7.32 g (13%)   Other serving sizes 0.200 block (or 91.00g):   0.76 mg (5%) 70.98 kcal (4%) 2.59 g (2%) 3.79 g (6%) 8.23 g (15%) 11. Tofu, raw, regular, prepared with calcium sulfate - Zinc   Nutritional Value : 20.00 / 100     food group - Legumes and Legume Products   Zinc Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.80 mg (5%) 76.00 kcal (4%) 1.87 g (1%) 4.78 g (7%) 8.08 g (14%)   Typical Serving size of 0.500 cup (or 124.00g):    0.99 mg (7%) 94.24 kcal (5%) 2.32 g (2%) 5.93 g (9%) 10.02 g (18%)   Other serving sizes 0.250 block (or 116.00g):   0.93 mg (6%) 88.16 kcal (4%) 2.17 g (2%) 5.54 g (9%) 9.37 g (17%) 12. Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) - Zinc   Nutritional Value : 17.00 / 100     food group - Legumes and Legume Products   Zinc Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.64 mg (4%) 61.00 kcal (3%) 1.18 g (1%) 3.69 g (6%) 7.17 g (13%)   Typical Serving size of 1.000 piece (2-1/2" x 2-3/4" x 1") (or 120.00g):    0.77 mg (5%) 73.2 kcal (4%) 1.42 g (1%) 4.43 g (7%) 8.6 g (15%)   Other serving sizes 1.000 cup (1/2" cubes) (or 248.00g):   1.59 mg (11%) 151.28 kcal (8%) 2.93 g (2%) 9.15 g (14%) 17.78 g (32%)   Other serving sizes 1.000 cubic inch (or 18.00g):   0.12 mg (1%) 10.98 kcal (1%) 0.21 g (0%) 0.66 g (1%) 1.29 g (2%)   Other serving sizes 0.250 block (or 116.00g):   0.74 mg (5%) 70.76 kcal (4%) 1.37 g (1%) 4.28 g (7%) 8.32 g (15%)   Other serving sizes 0.200 block (or 90.00g):   0.58 mg (4%) 54.9 kcal (3%) 1.06 g (1%) 3.32 g (5%) 6.45 g (12%) 13. MORI-NU, Tofu, silken, firm - Zinc   Nutritional Value : 15.00 / 100     food group - Legumes and Legume Products   Zinc Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.61 mg (4%) 62.00 kcal (3%) 2.40 g (2%) 2.70 g (4%) 6.90 g (12%)   Typical Serving size of 1.000 slice (or 84.00g):    0.51 mg (3%) 52.08 kcal (3%) 2.02 g (2%) 2.27 g (3%) 5.8 g (10%) 14. MORI-NU, Tofu, silken, extra firm - Zinc   Nutritional Value : 15.00 / 100     food group - Legumes and Legume Products   Zinc Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.60 mg (4%) 55.00 kcal (3%) 2.00 g (2%) 1.90 g (3%) 7.40 g (13%)   Typical Serving size of 1.000 slice (or 84.00g):    0.5 mg (3%) 46.2 kcal (2%) 1.68 g (1%) 1.6 g (2%) 6.22 g (11%) 15. MORI-NU, Tofu, silken, soft - Zinc   Nutritional Value : 15.00 / 100     food group - Legumes and Legume Products   Zinc Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.52 mg (3%) 55.00 kcal (3%) 2.90 g (2%) 2.70 g (4%) 4.80 g (9%)   Typical Serving size of 1.000 slice (or 84.00g):    0.44 mg (3%) 46.2 kcal (2%) 2.44 g (2%) 2.27 g (3%) 4.03 g (7%) 16. Mayonnaise, made with tofu - Zinc   Nutritional Value : 14.00 / 100     food group -   Zinc Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.40 mg (3%) 322.00 kcal (16%) 3.06 g (2%) 31.79 g (49%) 5.95 g (11%)   Typical Serving size of 1.000 tbsp (or 15.00g):    0.06 mg (0%) 48.3 kcal (2%) 0.46 g (0%) 4.77 g (7%) 0.89 g (2%)   Other serving sizes 1.000 cup (or 240.00g):   0.96 mg (6%) 772.8 kcal (39%) 7.34 g (6%) 76.3 g (117%) 14.28 g (26%) 17. MORI-NU, Tofu, silken, lite firm - Zinc   Nutritional Value : 14.00 / 100     food group - Legumes and Legume Products   Zinc Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.33 mg (2%) 37.00 kcal (2%) 1.10 g (1%) 0.80 g (1%) 6.30 g (11%)   Typical Serving size of 1.000 slice (or 84.00g):    0.28 mg (2%) 31.08 kcal (2%) 0.92 g (1%) 0.67 g (1%) 5.29 g (9%) 18. Tofu yogurt - Zinc   Nutritional Value : 16.00 / 100     food group - Legumes and Legume Products   Zinc Energy Carbohydrate Total Fat Protein   Profile for a 100g serving :   0.31 mg (2%) 94.00 kcal (5%) 15.96 g (12%) 1.80 g (3%) 3.50 g (6%)   Typical Serving size of 1.000 cup (or 262.00g):    0.81 mg (5%) 246.28 kcal (12%) 41.82 g (32%) 4.72 g (7%) 9.17 g (16%)

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