Tofu vs Tempeh
Side-by-side nutrition comparison per serving. See which fits your goals better.
Tofu and tempeh both come from soybeans, but the similarity pretty much ends there. Tempeh is fermented and made from whole soybeans, giving it a denser texture, nuttier flavor, and a meaningful protein edge — 20.3g versus tofu's 17.3g per 100g. It also brings gut-friendly probiotics that tofu simply doesn't have. The trade-off is about 50 extra calories, mostly from fat.
The texture difference matters more than people acknowledge. Tofu is a chameleon — it absorbs whatever flavor you throw at it and works in everything from smoothies to stir-fries. Tempeh is assertive. It tastes like something on its own, which means it's fantastic sliced and pan-fried but awkward in a lot of recipes where tofu would disappear seamlessly. For meal prep, tempeh holds up better over multiple days without getting watery. For versatility, tofu wins. Neither is objectively better — they solve different problems.
Pro tip
Steam tempeh for 10 minutes before marinating — it removes the slight bitterness and opens up the pores to absorb more flavor. Then slice thin, marinate in soy sauce, maple syrup, and smoked paprika, and bake at 400°F for 20 minutes until crispy.
Quick Verdict
Best for weight loss
Tofu
Best for muscle gain
Tempeh
Best for low-carb
Tofu
Macro Comparison
Tofu: 100g (100g) | Tempeh: 100g (100g)
144
Tofu
192
Tempeh
17.3g
Tofu
20.3g
Tempeh
2.78g
Tofu
7.64g
Tempeh
8.72g
Tofu
10.8g
Tempeh
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
48%
Tofu
42%
Tempeh
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| Nutrient | Tofu | Tempeh |
|---|---|---|
| Calories | 144 | 192 |
| Protein | 17.3g | 20.3g |
| Carbs | 2.8g | 7.6g |
| Fat | 8.7g | 10.8g |
| Fiber | 2.3g | — |
| Sugar | — | — |
| Sodium | 14mg | 9mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 1.26g | 2.54g |
| Potassium | 237mg | 412mg |
| Vitamin A | — | 0mcg |
| Vitamin C | 0.2mg | 0mg |
| Calcium | 683mg | 111mg |
| Iron | 2.66mg | 2.7mg |
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.
Plant-based protein sources can be tricky to track because preparation methods change the calorie count dramatically. Logging your tofu or tempeh meals consistently helps you learn the real numbers behind your go-to recipes.
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Take the free quizCommon Questions
Is Tofu or Tempeh better for weight loss?
For weight loss, Tofu is the better choice. Tofu has 144 calories and 17.3g 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, Tofu or Tempeh?
Tempeh has more protein per serving. Tofu provides 17.3g and Tempeh provides 20.3g of protein.
Can I eat both tofu and tempeh together?
Yes! Combining tofu and tempeh gives you 336 calories and 37.6g protein. This combination can work well as part of a balanced meal.