Chicken Breast vs Tempeh
Side-by-side nutrition comparison per serving. See which fits your goals better.
Chicken breast and tempeh sit at opposite ends of the protein spectrum — animal versus fermented soy — yet they are closer nutritionally than most people assume. Chicken breast delivers 22.5g protein per 100g at just 165 calories with nearly zero fat (1.93g). Tempeh comes in at 192 calories with 20.3g protein and 10.8g fat, but it also brings something chicken never will: probiotics from fermentation and a hefty dose of plant-based iron.
The protein quality difference matters less than the internet suggests. Tempeh contains all essential amino acids, and while its leucine content is slightly lower than chicken, combining it with grains throughout the day closes that gap completely. Where tempeh genuinely wins is fiber and gut health — chicken breast has zero fiber, while tempeh supports your microbiome.
For mixed-diet eaters, rotating between both is the smartest play. Tempeh two or three times a week gives your gut a break from constant animal protein while keeping your protein targets on track.
Pro tip
Slice tempeh into thin strips, marinate in soy sauce, maple syrup, and smoked paprika for 20 minutes, then pan-fry until crispy. It develops a bacon-like crunch that converts even dedicated meat eaters, and the marinade adds negligible calories.
Quick Verdict
Best for weight loss
Chicken Breast
Best for muscle gain
Chicken Breast
Best for low-carb
Chicken Breast
Macro Comparison
Chicken Breast: 100g (100g) | Tempeh: 100g (100g)
165
Chicken Breast
192
Tempeh
22.5g
Chicken Breast
20.3g
Tempeh
0g
Chicken Breast
7.64g
Tempeh
1.93g
Chicken Breast
10.8g
Tempeh
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
55%
Chicken Breast
42%
Tempeh
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| Nutrient | Chicken Breast | Tempeh |
|---|---|---|
| Calories | 165 | 192 |
| Protein | 22.5g | 20.3g |
| Carbs | 0g | 7.6g |
| Fat | 1.9g | 10.8g |
| Fiber | — | — |
| Sugar | — | — |
| Sodium | 65.8mg | 9mg |
| Cholesterol | 72.7mg | 0mg |
| Saturated Fat | 0.35g | 2.54g |
| Potassium | 330mg | 412mg |
| Vitamin A | — | 0mcg |
| Vitamin C | — | 0mg |
| Calcium | 3.94mg | 111mg |
| Iron | 0.35mg | 2.7mg |
Which Should You Choose?
For weight loss
Choose Chicken Breast. With 165 calories and 22.5g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Chicken Breast. Chicken Breast delivers 22.5g protein per serving — 2.2g more than Tempeh.
For low-carb diets
Choose Chicken Breast with 0g carbs per serving.
Whether you are exploring plant-based options or sticking with chicken, tracking your protein sources helps you spot gaps in fiber and micronutrients. Sunn makes it easy to log both and see the full picture.
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Take the free quizCommon Questions
Is Chicken Breast or Tempeh better for weight loss?
For weight loss, Chicken Breast is the better choice. Chicken Breast has 165 calories and 22.5g protein per serving, while Tempeh has 192 calories and 20.3g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Chicken Breast or Tempeh?
Chicken Breast has more protein per serving. Chicken Breast provides 22.5g and Tempeh provides 20.3g of protein.
Can I eat both chicken breast and tempeh together?
Yes! Combining chicken breast and tempeh gives you 357 calories and 42.8g protein. This combination can work well as part of a balanced meal.