Salmon vs Tempeh
Side-by-side nutrition comparison per serving. See which fits your goals better.
Salmon and tempeh represent two premium protein sources from entirely different kingdoms, each bringing unique nutritional advantages. Salmon delivers 20.4g protein at 208 calories per 100g with 13.4g fat dominated by EPA and DHA omega-3 fatty acids. Tempeh matches closely with 20.3g protein at 192 calories, though its 10.8g fat comes mostly from polyunsaturated omega-6s.
The omega-3 versus omega-6 balance is the real story here. Most Western diets already skew heavily toward omega-6, so salmon helps correct that imbalance in ways tempeh cannot. However, tempeh brings fermentation benefits — beneficial bacteria, improved mineral absorption, and reduced phytic acid — that wild-caught salmon simply does not offer.
For anyone building a well-rounded diet, these two proteins complement each other beautifully. Salmon two to three times per week covers your omega-3 needs, while tempeh on alternate days delivers gut-friendly fermented protein with a complete amino acid profile.
Pro tip
Glaze both salmon and tempeh with the same miso-ginger sauce for meal prep variety without extra effort. Whisk white miso, grated ginger, rice vinegar, and a touch of honey — it works equally well on both proteins at 200 degrees Celsius for 15 minutes.
Quick Verdict
Best for weight loss
Tempeh
Best for muscle gain
Salmon
Best for low-carb
Salmon
Macro Comparison
Salmon: 100g (100g) | Tempeh: 100g (100g)
208
Salmon
192
Tempeh
20.4g
Salmon
20.3g
Tempeh
0g
Salmon
7.64g
Tempeh
13.4g
Salmon
10.8g
Tempeh
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
39%
Salmon
42%
Tempeh
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| Nutrient | Salmon | Tempeh |
|---|---|---|
| Calories | 208 | 192 |
| Protein | 20.4g | 20.3g |
| Carbs | 0g | 7.6g |
| Fat | 13.4g | 10.8g |
| Fiber | 0g | — |
| Sugar | 0g | — |
| Sodium | 59mg | 9mg |
| Cholesterol | 55mg | 0mg |
| Saturated Fat | 3.05g | 2.54g |
| Potassium | 363mg | 412mg |
| Vitamin A | 58mcg | 0mcg |
| Vitamin C | 3.9mg | 0mg |
| Calcium | 9mg | 111mg |
| Iron | 0.34mg | 2.7mg |
Which Should You Choose?
For weight loss
Choose Tempeh. With 192 calories and 20.3g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Salmon. Salmon delivers 20.4g protein per serving — 0.1g more than Tempeh.
For low-carb diets
Choose Salmon with 0g carbs per serving.
Diversifying your protein sources is easier when you can see patterns in your food log. Sunn helps you track whether you are rotating between animal and plant proteins throughout the week.
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Take the free quizCommon Questions
Is Salmon or Tempeh better for weight loss?
For weight loss, Tempeh is the better choice. Salmon has 208 calories and 20.4g 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, Salmon or Tempeh?
Salmon has more protein per serving. Salmon provides 20.4g and Tempeh provides 20.3g of protein.
Can I eat both salmon and tempeh together?
Yes! Combining salmon and tempeh gives you 400 calories and 40.7g protein. This combination can work well as part of a balanced meal.