Tempeh vs. Tofu: A Complete Comparison Guide

Tofu and tempeh are two powerhouse plant-based proteins that are packed with nutrients, loaded with health benefits, and endlessly versatile in the kitchen. But how do they compare when it comes to nutrition? And do their health perks differ in meaningful ways? Like, is one better for weight loss goals than the other?

In this guide, we’ll break down the key similarities and differences between tofu and tempeh, so you can confidently choose the one that best fits your lifestyle, taste buds, and dietary goals.

Both tempeh and tofu are derived from soybeans (a legume), but they have different textures and tastes. Their nutritional value also differs a bit.

We’ll start with a side-by-side look at their nutritional values and then dive into the specifics of how they’re made, what makes them different, and more.

Tempeh vs. Tofu: An Overview

Tempeh is higher in protein, fiber, and calories, while tofu is lighter but still packed with nutrients.

Let’s take a closer look at the numbers for 100 grams of each.

Tempeh Nutrition Facts

100 grams of tempeh — just a bit more than the standard 85 g serving — contains:

• Calories: 167

• Protein: 19.05 g

• Total fat: 5.36 g

• Total carbohydrates: 11.90 g

• Dietary fiber: 8.30 g

• Calcium: 71 mg

• Iron: 2.14 mg

• Potassium: 333 mg

• Sodium: 12 mg

Tempeh also brings the extra perks of probiotics and prebiotics, which we’ll dig into in a bit.

Tofu Nutrition Facts

According to the USDA, 100 grams of tofu delivers:

• Calories: 94

• Protein: 9.41 g

• Total Fat: 5.29 g

• Total Carbohydrates: 2.35 g

• Dietary Fiber: 2.40 g

• Calcium: 176 mg

• Iron: 1.69 mg

• Potassium: 147 mg

• Sodium: 12 mg

Tofu also sneaks in a solid dose of magnesium, making it a well-rounded plant-based protein option.

While their nutritional profiles differ slightly, both tofu and tempeh shine as high-protein, plant-based meat alternatives. They’re also both generally gluten-free.

Both tofu and tempeh are considered "complete proteins," meaning they contain all nine essential amino acids. These are the building blocks of protein that your body can’t make on its own but needs for energy, muscle repair, and overall bodily function.

They also share a uniquely powerful nutrient: Soy isoflavones, which are linked to a variety of health benefits.

Health Benefits of Tempeh

Research shows that tempeh shares many of the same benefits as tofu, including:

• Contribute to heart health. Isoflavones in tempeh may help reduce “bad” cholesterol and support cardiovascular health.

• Reduce cancer risk. Soy consumption is linked with a lower risk of certain cancers.

• Lower risk of diabetes. Like tofu, tempeh may help prevent type 2 diabetes.

• Offer weight management support. Tempeh’s protein and fiber content make it a filling option. But it’s pretty carb and calorie-dense, so portion control is key if weight loss is your goal. Check out the nutrition label for serving size info to help you figure out the right portion.

Now, here’s where tempeh truly stands out: gut health.

This is because tempeh’s fermentation process creates both prebiotics and probiotics, microorganisms that can keep your digestive system thriving and lower inflammation. Prebiotics feed the good bacteria in your gut, helping them flourish, while probiotics support a balanced gut microbiome, improving digestion, nutrient absorption, and overall digestive health.

Studies even suggest that regularly consuming prebiotic- and probiotic-rich foods, combined with a healthy lifestyle, may aid in weight management and improve overall health.

Health Benefits of Tofu

Tofu is super hydrating and can:

• Support heart health. Research suggests that daily tofu consumption may lower the risk of coronary heart disease by 21% and of cardiovascular diseases, especially stroke, by 18%.

• Reduce cancer risk. Studies show that soy foods like tofu can help lower the risk of some cancers, including breast cancer. For instance, consuming 61 grams of tofu daily was linked to a 12% lower cancer risk, potentially due to the isoflavones in tofu acting as phytoestrogens, which may provide protective effects.

• Lower the risk of developing diabetes. Eating soy products regularly is associated with a reduced risk of type 2 diabetes. One study found that consuming 26.7 grams of tofu daily made participants 17% less likely to develop diabetes.

• Help with hormonal balance. Research suggests that soy can slightly lower levels of estrogen and other hormones for women while they’re on their period and also lengthen their cycle a bit. In a similar vein, postmenopausal women who eat soy-rich diets report fewer hot flashes and other menopause-related symptoms.

• Improve cognitive function. Isoflavones in tofu are linked to improved memory, attention, and mental processing.

• Strengthen bones. This is because tofu is rich in calcium, magnesium, and protein.

• Support weight loss. Tofu is both high-protein and low-calorie, which can help build muscle, keep you fuller for longer, and curb overeating — all of which support weight management goals.

Is Tofu or Tempeh Better for Weight Loss?

Both tofu and tempeh can both support weight loss, but there are some key differences. And, as always, it’s important to look at the whole picture when working towards weight loss goals. That includes the makeup of your overall diet as well as healthy lifestyle choices, such as regular exercise and quality sleep.

First of all, tofu is significantly lower in carbs and calories, containing less than half the amount found in tempeh.

On the other hand, tempeh is richer in protein and fiber, which are both essential for weight loss — especially if you’re strength training and want to build muscle.

Tofu and tempeh both come from soybeans, but they’re made differently.

Tempeh is made by fermenting whole soybeans. During the fermentation process, the soybeans fuse together into a dense, loaf-like block.

Tofu, on the other hand, is made by coagulating soy milk into curds and then pressing those curds into solid blocks. The process typically involves adding a coagulant like calcium sulfate, magnesium chloride, or citric acid to thicken the soy milk.

Not quite! While both are soy-based, tofu and tempeh have distinct flavors and textures.

Tempeh has a slightly earthy, nutty flavor and a firm, chewy texture.

Tofu, by comparison, is milder in taste and tends to absorb the flavors of whatever you cook it with. The texture of tofu can vary based on what type you use:

• Extra firm tofu. This type is thoroughly pressed to remove most of its water, resulting in a dense and sturdy block.

• Firm tofu. This is in the middle ground. It’s less dense than extra firm but still holds its shape while soaking up marinades beautifully.

• Silken tofu. The softest of the bunch, silken tofu has the highest water content and is super hydrating.

So, depending on what you’re craving, tempeh and tofu each bring something unique to the table.

Both tofu and tempeh are excellent meat alternatives, but how you use them can depend on the dish you’re making:

• Tempeh is often considered a better meat substitute for heartier dishes like tacos, sandwiches, or grain bowls. Its firm texture and nutty flavor make it a great stand-in for shredded or ground meat.

• Tofu’s mild, neutral taste allows it to soak up marinades, spices, and sauces like a pro, making it a perfect addition to veggie stir-fries, soups, curries, or even baked dishes. If you use a firmer type, it’s also great for grilling and can get nice and crispy. Since silken tofu is smooth and creamy, it’s great for blending into smoothies, soups, sauces, dips, desserts, or even as an egg substitute.

Thanks to the rise in plant-based eating, there’s no shortage of amazing tofu recipes and tempeh recipes out there — whether you’re craving something savory, spicy, or sweet.

When it comes to choosing between tofu and tempeh, both are excellent plant-based proteins. They each have their own unique benefits, and there are many overlaps since they’re both made from soybeans.

Here’s a quick recap of tofu vs. tempeh:

• Tempeh is higher in protein, fiber, and calories, making it a heartier option. It also provides gut-friendly prebiotics and probiotics. Tofu is lighter but still nutrient-dense, offering lots of calcium, magnesium, and iron. Both are considered “complete proteins.”

• Both may support heart health and hormone balance and may also lower the risk of diabetes and certain cancers. One main difference between tempeh and tofu is that tempeh stands out for gut health thanks to its fermentation process. That said, tofu’s calcium content makes it slightly better for bone health, and its lower calorie content might make it a better option for weight loss efforts.

• Tempeh is firm, chewy, and has an earthy, nutty flavor. Tofu is mild and varies in texture depending on the type. They’re both versatile in the kitchen and can be used in tons of recipes and meals.

Ultimately, both tofu and tempeh are excellent plant-based protein sources to add to your Rolodex in the kitchen, whatever your dietary preferences and goals may be.

If you are on a weight loss journey and need support, we’re here to help. Start by taking our free virtual weight loss quiz.