Tempeh vs Tofu
Side-by-side nutrition comparison per serving. See which fits your goals better.
Tempeh and tofu are both soy-based proteins, but their production processes create fundamentally different nutritional profiles. Tempeh delivers 20.3g protein at 192 calories per 100g with 10.8g fat. Firm tofu provides 17.3g protein at 144 calories with 8.72g fat. Tempeh has 17 percent more protein but also more calories.
The fermentation that produces tempeh is the game-changer. It breaks down phytic acid (which blocks mineral absorption in unfermented soy), introduces beneficial bacteria similar to yogurt, and produces vitamin K2 — a nutrient important for bone health and calcium metabolism that most Western diets lack. Tofu is coagulated but not fermented, missing these benefits entirely.
Texture is where personal preference most strongly influences the choice. Tempeh has a firm, nutty, chewy bite that holds its shape during cooking. Tofu ranges from silky-smooth to firm and absorbs marinades more readily. For grilling, slicing into strips, and stir-frying, both work well. For blending into sauces, dressings, or desserts, tofu's neutral flavor and softer texture make it the superior option.
Pro tip
Crumble tempeh in a skillet with taco seasoning for a plant-based taco filling that has genuine texture — unlike tofu, it holds together in crumbles without becoming mushy. Top with the same fixings you would use for ground beef tacos.
Quick Verdict
Best for weight loss
Tofu
Best for muscle gain
Tempeh
Best for low-carb
Tofu
Macro Comparison
Tempeh: 100g (100g) | Tofu: 100g (100g)
192
Tempeh
144
Tofu
20.3g
Tempeh
17.3g
Tofu
7.64g
Tempeh
2.78g
Tofu
10.8g
Tempeh
8.72g
Tofu
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
42%
Tempeh
48%
Tofu
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| Nutrient | Tempeh | Tofu |
|---|---|---|
| Calories | 192 | 144 |
| Protein | 20.3g | 17.3g |
| Carbs | 7.6g | 2.8g |
| Fat | 10.8g | 8.7g |
| Fiber | — | 2.3g |
| Sugar | — | — |
| Sodium | 9mg | 14mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 2.54g | 1.26g |
| Potassium | 412mg | 237mg |
| Vitamin A | 0mcg | — |
| Vitamin C | 0mg | 0.2mg |
| Calcium | 111mg | 683mg |
| Iron | 2.7mg | 2.66mg |
Which Should You Choose?
For weight loss
Choose Tofu. With 144 calories and 17.3g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Tempeh. Tempeh delivers 20.3g protein per serving — 3g more than Tofu.
For low-carb diets
Choose Tofu with 2.78g carbs per serving.
Fermented foods contribute to gut health in ways that standard protein sources cannot. Sunn helps you track your fermented food intake and see how tempeh and other cultured foods factor into your weekly nutrition pattern.
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Take the free quizCommon Questions
Is Tempeh or Tofu better for weight loss?
For weight loss, Tofu is the better choice. Tempeh has 192 calories and 20.3g protein per serving, while Tofu has 144 calories and 17.3g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Tempeh or Tofu?
Tempeh has more protein per serving. Tempeh provides 20.3g and Tofu provides 17.3g of protein.
Can I eat both tempeh and tofu together?
Yes! Combining tempeh and tofu gives you 336 calories and 37.6g protein. This combination can work well as part of a balanced meal.