This hard tofu has 145 kcal and 12.7 g protein per 100 g. Nigari-prepared tofu has less water and denser protein than silken or soft variants. Plant protein matches dairy for muscle building per meal (Reid-McCann et al., Nutr Rev 2025, 43 RCTs).
How should I track Tofu, hard, prepared with nigari?
Tofu, hard, prepared with nigari is high in calcium. Plant-based foods like Tofu, hard, prepared with nigari often come with variable water content, so weighing after draining or pressing gives you the most accurate count. Tofu blocks, for example, can vary by 30% in weight depending on how much liquid they hold. A meta-analysis of 43 RCTs (Reid-McCann et al., Nutr Rev 2025) found that soy protein matches dairy protein for muscle outcomes, so the tracking precision matters just as much as with animal sources. Also watch for marinated or flavored versions — sauces add calories that are easy to miss.
