Tempeh vs Chicken Breast
Side-by-side nutrition comparison per serving. See which fits your goals better.
Tempeh and chicken breast are closer nutritional competitors than most people realize, and tempeh actually rivals chicken on several fronts. Chicken breast delivers 22.5g protein at 165 calories per 100g with near-zero fat. Tempeh provides 20.3g protein at 192 calories with 10.8g fat. The protein per 100g difference is just 2.2 grams — far smaller than most people assume.
Where tempeh pulls ahead is in nutrient breadth. Fermentation breaks down phytic acid, improving mineral absorption, and introduces beneficial bacteria similar to yogurt. Tempeh also provides manganese, phosphorus, and riboflavin in quantities chicken breast does not approach. Its fiber content supports gut health in ways that any animal protein inherently cannot.
Texture and flavor are tempeh's biggest selling points over other plant proteins. Unlike tofu, tempeh has a firm, nutty bite that does not require pressing or draining. It holds its shape when sliced, grills beautifully, and develops a satisfying crust when pan-fried. For chicken-fatigue sufferers, tempeh offers a genuinely different eating experience without a meaningful protein compromise.
Pro tip
Steam tempeh for 10 minutes before marinating — this removes any slight bitterness and opens up the pores for better sauce absorption. Then slice into thin strips and pan-fry in a hot skillet until each side is deeply golden and crispy at the edges.
Quick Verdict
Best for weight loss
Chicken Breast
Best for muscle gain
Chicken Breast
Best for low-carb
Chicken Breast
Macro Comparison
Tempeh: 100g (100g) | Chicken Breast: 100g (100g)
192
Tempeh
165
Chicken Breast
20.3g
Tempeh
22.5g
Chicken Breast
7.64g
Tempeh
0g
Chicken Breast
10.8g
Tempeh
1.93g
Chicken Breast
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
42%
Tempeh
55%
Chicken Breast
Track what you eat automatically
Send a photo of your tempeh or chicken breast meal to Sunn on WhatsApp and get instant calorie and macro tracking.
Take the free quizPer 100g Comparison
| Nutrient | Tempeh | Chicken Breast |
|---|---|---|
| Calories | 192 | 165 |
| Protein | 20.3g | 22.5g |
| Carbs | 7.6g | 0g |
| Fat | 10.8g | 1.9g |
| Fiber | — | — |
| Sugar | — | — |
| Sodium | 9mg | 65.8mg |
| Cholesterol | 0mg | 72.7mg |
| Saturated Fat | 2.54g | 0.35g |
| Potassium | 412mg | 330mg |
| Vitamin A | 0mcg | — |
| Vitamin C | 0mg | — |
| Calcium | 111mg | 3.94mg |
| Iron | 2.7mg | 0.35mg |
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.
Fermented foods like tempeh offer gut health benefits that standard protein sources miss entirely. Sunn helps you track your fermented food intake alongside your protein goals so you can optimize for both.
Get a plan that fits your goals
Stop guessing. Sunn builds you a personalized nutrition plan based on your body, goals, and food preferences.
Take the free quizCommon Questions
Is Tempeh or Chicken Breast better for weight loss?
For weight loss, Chicken Breast is the better choice. Tempeh has 192 calories and 20.3g protein per serving, while Chicken Breast has 165 calories and 22.5g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Tempeh or Chicken Breast?
Chicken Breast has more protein per serving. Tempeh provides 20.3g and Chicken Breast provides 22.5g of protein.
Can I eat both tempeh and chicken breast together?
Yes! Combining tempeh and chicken breast gives you 357 calories and 42.8g protein. This combination can work well as part of a balanced meal.