magnesium in tofu information and values per serving and 100g

Welcome to the nutritional magnesium content in 19 different types of tofu, ranging from 181 mg to 10 mg per 100g. The basic type of tofu is Tofu yogurt which in 100g contains 40 mg of magnesium.

The total recommended daily allowance or RDA for magnesium is 400 mg. For the 100g serving of Tofu yogurt, the RDA magnesium percentage is 10 %. 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 out of 100.Comparing the magnesium content and the nutritional density in 100g for Tofu yogurt; We class this as a medium to low magnesium content item.In terms of overall nutritional value we class this as an item with a medium nutritional density value.

This food profile is part of our list of food and drinks under the general group Legumes and Legume Products.Other important and magnesium related nutrients are Calories, Protein, Fat and Carbohydrate. For this serving in your diet, the amount of Calories is 94 kcal (5% RDA), the amount of Protein is 3.5 g (6% RDA), the amount of Fat is 1.8 g (3% RDA) and the amount of Carbohydrate is 15.96 g (12% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the magnesium content in tofu.

magnesium and nutrition facts in tofu per 100g

Comparing magnesium in tofu vs spinach

The amount of magnesium in spinach is 79 mg per 100g.As magnesium percentage of the RDA this is 20 %. Comparing with Tofu yogurt, in 100g contains 40 mg of magnesium. As a percentage of the RDA this is 10 %. Therefore, spinach has 39 mg more magnesium than Tofu yogurt. In terms of magnesium percentage this is 98 % more magnesium. Spinach has an overall nutritional value score of 68 out of 100, whereas Tofu yogurt has a nutritional value score of 16 out of 100.

Amount of magnesium per 100 Calories

100 calories of tofu yogurt is a serving size of 1.06 g, and the amount of Magnesium is 42.55 mg. Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 3.72 g , Fat 1.91 g , Carbohydrate 16.98 g .

Content per Typical Serving Size 1 cup (or 262 g)

For the food Tofu yogurt the typical serving size is 1 cup (or 262 g) which contains 104.8 mg of Magnesium. The magnesium percentage of the recommended daily value for this serving is 26 %.

To give 100% of the RDA, 3.8 servings of the typical serving size 1 cup (or 262 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 246.28 kcal, the Protein content is 9.17 g, the Fat content is 4.72 g and the Carbohydrate content is 41.82 g. This data is shown in the graph below for the typical serving of magnesium and the related and important nutritional values.magnesium and nutritional content in tofu

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 cup or 262 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 number of calories from Fat is 42.5 (kcal).The total calories from carbohydrate is 167.3 (kcal).

This list of 19 types of tofu, is brought to you by www.dietandfitnesstoday.com and ranges from Tofu, dried-frozen (koyadofu), prepared with calcium sulfate through to MORI-NU, Tofu, silken, lite extra firm where all food items are ranked by the content or amount per 100g. The nutritional magnesium 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 magnesium in tofu.

Milligrams of magnesium in tofu (per 100g)

The list below gives the total magnesium content in the 19 items from the general description 'tofu' each of which show the magnesium amount as well as Calories, Protein, Fat and Carbohydrate. The top 19 food items are shown in the graph below, to give 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.

tofu magnesium per 100g

The level of magnesium 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 magnesium from the 2 frozen items is in Tofu, dried-frozen (koyadofu), prepared with calcium sulfate where the magnesium content is 181 mg per 100g. The total food items which are raw is 2 items. The highest amount of magnesium from the 2 raw items is in Tofu, raw, firm, prepared with calcium sulfate where the content is 58 mg per 100g.

Average Content for tofu

The average (or more correctly the arithmetic mean) amount of magnesium contained in 100g of tofu, based on the list below of 19 different items under the general description of tofu, is 50.42 mg of magnesium. This average value corresponds to 12.61 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Calories is 156.74 kcal, the average amount of Protein is 13.14 g, the average amount of Fat is 10.35 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Magnesium is found in Tofu, salted and fermented (fuyu) which in 100g contains 52 mg of Magnesium. This corresponds to 13 % of the recommended daily allowance. For this serving the amount of Calories is 116 kcal, the amount of Protein is 8.15 g, the amount of Fat is 8 g and the amount of Carbohydrate is 5.15 g.

Highest magnesium Content per 100g

Using the list below for the 19 different tofu nutrition entries in our database, the highest amount of magnesium is found in Tofu, dried-frozen (koyadofu), prepared with calcium sulfate which contains 181 mg of magnesium per 100g. The associated percentage of RDA is 45 %. For this 100g serving the Calories content is 472 kcal, the Protein content is 47.94 g, the Fat content is 30.34 g, the Carbohydrate content is 12.79 g.

The lowest amount of magnesium is in MORI-NU, Tofu, silken, lite extra firm which in 100g contains 10 mg of magnesium. This gives as percentage of the recommended daily allowance 3 % of the RDA. For this 100g serving the amount of Calories is 38 kcal, the amount of Protein is 7 g, the amount of Fat is 0.7 g, the amount of Carbohydrate is 1 g.

The difference between the highest and lowest values gives a magnesium range of 171 mg per 100g. The range for the other nutrients are as follows; 434 kcal for Calories, 40.94 g for Protein, 29.64 g for Fat, 0 g for Carbohydrate.

Highest Amount of magnesium per Serving

Please remember that the above gives an accurate value in 100g for high magnesium foods in your diet. For example 100g of Tofu yogurt contains 40 mg of magnesium. 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 magnesium nutritional content.

The food with the highest magnesium content per typical serving is Tofu yogurt which contains 104.8 mg in 1 cup (or 262 g). The percentage of the recommended daily value for this serving is 26 %. For this serving the Calories content is 246.28 kcal, the Protein content is 9.17 g, the Fat content is 4.72 g and the Carbohydrate content is 41.82 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing magnesium 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 high magnesium content in foods.


Tofu List, magnesium Content per 100g

1. Tofu, dried-frozen (koyadofu), prepared with calcium sulfate - Magnesium
  Nutritional Value : 16 / 100     food group - Legumes and Legume Products
  Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  Profile for a 100g serving :
  181 mg (45%)472 kcal (24%)12.79 g (10%)30.34 g (47%)47.94 g (86%)
  Typical Serving size of 1 piece (or 17g):
   30.77 mg (8%) 80.24 kcal (4%) 2.17 g (2%) 5.16 g (8%) 8.15 g (15%)
2. Tofu, fried, prepared with calcium sulfate - Magnesium
  Nutritional Value : 15 / 100     food group - Legumes and Legume Products
  Magnesium Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  95 mg (24%)271 kcal (14%)10.5 g (8%)20.18 g (31%)17.19 g (31%)
  Typical Serving size of 1 piece (or 13g):
   12.35 mg (3%) 35.23 kcal (2%) 1.37 g (1%) 2.62 g (4%) 2.23 g (4%)
3. Tofu, fried - Magnesium
  Nutritional Value : 15 / 100     food group - Legumes and Legume Products
  Magnesium Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  60 mg (15%)271 kcal (14%)10.49 g (8%)20.18 g (31%)17.19 g (31%)
  Typical Serving size of 1 oz (or 28.35g):
   17.01 mg (4%) 76.83 kcal (4%) 2.97 g (2%) 5.72 g (9%) 4.87 g (9%)
  Other serving sizes 1 piece (or 13g):
  7.8 mg (2%) 35.23 kcal (2%) 1.36 g (1%) 2.62 g (4%) 2.23 g (4%)
4. Tofu, dried-frozen (koyadofu) - Magnesium
  Nutritional Value : 16 / 100     food group - Legumes and Legume Products
  Magnesium Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  59 mg (15%)480 kcal (24%)14.56 g (11%)30.34 g (47%)47.94 g (86%)
  Typical Serving size of 1 piece (or 17g):
   10.03 mg (3%) 81.6 kcal (4%) 2.48 g (2%) 5.16 g (8%) 8.15 g (15%)
5. Tofu, raw, firm, prepared with calcium sulfate - Magnesium
  Nutritional Value : 18 / 100     food group - Legumes and Legume Products
  Magnesium Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  58 mg (15%)145 kcal (7%)4.27 g (3%)8.72 g (13%)15.78 g (28%)
  Typical Serving size of .5 cup (or 126g):
   73.08 mg (18%) 182.7 kcal (9%) 5.38 g (4%) 10.99 g (17%) 19.88 g (36%)
  Other serving sizes .25 block (or 81g):
  46.98 mg (12%) 117.45 kcal (6%) 3.46 g (3%) 7.06 g (11%) 12.78 g (23%)
6. Tofu, salted and fermented (fuyu), prepared with calcium sulfate - Magnesium
  Nutritional Value : 15 / 100     food group - Legumes and Legume Products
  Magnesium Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  58 mg (15%)116 kcal (6%)5.15 g (4%)8 g (12%)8.15 g (15%)
  Typical Serving size of 1 block (or 11g):
   6.38 mg (2%) 12.76 kcal (1%) 0.57 g (0%) 0.88 g (1%) 0.9 g (2%)
7. Tofu, extra firm, prepared with nigari - Magnesium
  Nutritional Value : 16 / 100     food group - Legumes and Legume Products
  Magnesium Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  53 mg (13%)91 kcal (5%)2 g (2%)5.83 g (9%)9.89 g (18%)
  Typical Serving size of .2 block (or 91g):
   48.23 mg (12%) 82.81 kcal (4%) 1.82 g (1%) 5.31 g (8%) 9 g (16%)
8. Tofu, hard, prepared with nigari - Magnesium
  Nutritional Value : 16 / 100     food group - Legumes and Legume Products
  Magnesium Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  53 mg (13%)146 kcal (7%)4.39 g (3%)9.99 g (15%)12.68 g (23%)
  Typical Serving size of .25 block (or 122g):
   64.66 mg (16%) 178.12 kcal (9%) 5.36 g (4%) 12.19 g (19%) 15.47 g (28%)
9. Mayonnaise, made with tofu - Magnesium
  Nutritional Value : 14 / 100     food group - Fats and Oils
  Magnesium Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  52 mg (13%)322 kcal (16%)3.06 g (2%)31.79 g (49%)5.95 g (11%)
  Typical Serving size of 1 tbsp (or 15g):
   7.8 mg (2%) 48.3 kcal (2%) 0.46 g (0%) 4.77 g (7%) 0.89 g (2%)
  Other serving sizes 1 cup (or 240g):
  124.8 mg (31%) 772.8 kcal (39%) 7.34 g (6%) 76.3 g (117%) 14.28 g (26%)
10. Tofu, salted and fermented (fuyu) - Magnesium
  Nutritional Value : 13 / 100     food group - Legumes and Legume Products
  Magnesium Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  52 mg (13%)116 kcal (6%)5.15 g (4%)8 g (12%)8.15 g (15%)
  Typical Serving size of 1 block (or 11g):
   5.72 mg (1%) 12.76 kcal (1%) 0.57 g (0%) 0.88 g (1%) 0.9 g (2%)
11. Tofu yogurt - Magnesium
  Nutritional Value : 16 / 100     food group - Legumes and Legume Products
  Magnesium Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  40 mg (10%)94 kcal (5%)15.96 g (12%)1.8 g (3%)3.5 g (6%)
  Typical Serving size of 1 cup (or 262g):
   104.8 mg (26%) 246.28 kcal (12%) 41.82 g (32%) 4.72 g (7%) 9.17 g (16%)
12. Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) - Magnesium
  Nutritional Value : 17 / 100     food group - Legumes and Legume Products
  Magnesium Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  37 mg (9%)70 kcal (4%)1.69 g (1%)4.17 g (6%)8.19 g (15%)
  Typical Serving size of .5 cup (or 126g):
   46.62 mg (12%) 88.2 kcal (4%) 2.13 g (2%) 5.25 g (8%) 10.32 g (18%)
  Other serving sizes .25 block (or 81g):
  29.97 mg (7%) 56.7 kcal (3%) 1.37 g (1%) 3.38 g (5%) 6.63 g (12%)
  Other serving sizes .2 block (or 91g):
  33.67 mg (8%) 63.7 kcal (3%) 1.54 g (1%) 3.79 g (6%) 7.45 g (13%)
13. Tofu, raw, regular, prepared with calcium sulfate - Magnesium
  Nutritional Value : 19 / 100     food group - Legumes and Legume Products
  Magnesium Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  30 mg (8%)76 kcal (4%)1.88 g (1%)4.78 g (7%)8.08 g (14%)
  Typical Serving size of .5 cup (or 124g):
   37.2 mg (9%) 94.24 kcal (5%) 2.33 g (2%) 5.93 g (9%) 10.02 g (18%)
  Other serving sizes .25 block (or 116g):
  34.8 mg (9%) 88.16 kcal (4%) 2.18 g (2%) 5.54 g (9%) 9.37 g (17%)
14. MORI-NU, Tofu, silken, soft - Magnesium
  Nutritional Value : 15 / 100     food group - Legumes and Legume Products
  Magnesium Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  29 mg (7%)55 kcal (3%)2.9 g (2%)2.7 g (4%)4.8 g (9%)
  Typical Serving size of 1 slice (or 84g):
   24.36 mg (6%) 46.2 kcal (2%) 2.44 g (2%) 2.27 g (3%) 4.03 g (7%)
15. Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) - Magnesium
  Nutritional Value : 17 / 100     food group - Legumes and Legume Products
  Magnesium Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  27 mg (7%)61 kcal (3%)1.8 g (1%)3.69 g (6%)6.55 g (12%)
  Typical Serving size of 1 cup (1/2 cubes) (or 248g):
   66.96 mg (17%) 151.28 kcal (8%) 4.46 g (3%) 9.15 g (14%) 16.24 g (29%)
  Other serving sizes 1 cubic inch (or 18g):
  4.86 mg (1%) 10.98 kcal (1%) 0.32 g (0%) 0.66 g (1%) 1.18 g (2%)
  Other serving sizes 1 piece (2-1/2 x 2-3/4 x 1) (or 120g):
  32.4 mg (8%) 73.2 kcal (4%) 2.16 g (2%) 4.43 g (7%) 7.86 g (14%)
  Other serving sizes .25 block (or 116g):
  31.32 mg (8%) 70.76 kcal (4%) 2.09 g (2%) 4.28 g (7%) 7.6 g (14%)
  Other serving sizes .2 block (or 90g):
  24.3 mg (6%) 54.9 kcal (3%) 1.62 g (1%) 3.32 g (5%) 5.9 g (11%)
16. MORI-NU, Tofu, silken, firm - Magnesium
  Nutritional Value : 15 / 100     food group - Legumes and Legume Products
  Magnesium Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  27 mg (7%)62 kcal (3%)2.4 g (2%)2.7 g (4%)6.9 g (12%)
  Typical Serving size of 1 slice (or 84g):
   22.68 mg (6%) 52.08 kcal (3%) 2.02 g (2%) 2.27 g (3%) 5.8 g (10%)
17. MORI-NU, Tofu, silken, extra firm - Magnesium
  Nutritional Value : 15 / 100     food group - Legumes and Legume Products
  Magnesium Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  27 mg (7%)55 kcal (3%)2 g (2%)1.9 g (3%)7.4 g (13%)
  Typical Serving size of 1 slice (or 84g):
   22.68 mg (6%) 46.2 kcal (2%) 1.68 g (1%) 1.6 g (2%) 6.22 g (11%)
18. MORI-NU, Tofu, silken, lite firm - Magnesium
  Nutritional Value : 14 / 100     food group - Legumes and Legume Products
  Magnesium Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  10 mg (3%)37 kcal (2%)1.1 g (1%)0.8 g (1%)6.3 g (11%)
  Typical Serving size of 1 slice (or 84g):
   8.4 mg (2%) 31.08 kcal (2%) 0.92 g (1%) 0.67 g (1%) 5.29 g (9%)






magnesium and Nutrition Facts - Top 201 Foods

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate

Breakfast Cereal

granola, cheerios, oatmeal

Miscellaneous

spirulina, honey, sugar, brown sugar, olive oil, garlic, tempeh, oats