Nutrition Comparison
Compared using standard USDA serving sizes. Protein Density Score normalizes per 100 calories for a fair efficiency comparison.
| Metric | Tofu | Tempeh | 🏆 Winner |
|---|---|---|---|
| Protein (per serving) | 21.8g | 17.2g | 🧊 Tofu |
| Calories (per serving) | 181 | 163 | 🫘 Tempeh |
| Fiber (per serving) | 2.9g | 0g | 🧊 Tofu |
| Fat (per serving) | 11g | 9.2g | 🫘 Tempeh |
| Protein Density Score? | 12.0 | 10.6 | 🧊 Tofu |
| Serving Size | ½ cup firm tofu (126 g) | 3 oz cooked tempeh (85 g) | — |
| Calories for 30g Protein | 249 | 284 | 🧊 Tofu |
How much for 30g protein?
Which Should You Choose?
🧊Choose Tofu if you want:
Tofu delivers substantial protein with fewer calories (181 vs 324).
Tofu has a neutral taste and absorbs marinades beautifully.
Tofu is typically 30-50% cheaper than tempeh.
🫘Choose Tempeh if you want:
Tempeh has 33g protein per serving vs tofu's 21.8g.
Tempeh is fermented and may contain beneficial probiotics. Tofu does not.
Frequently Asked Questions
Yes, tempeh is a fermented product and may contain beneficial bacteria, but some commercial versions are pasteurized which kills the probiotics.
Tofu is minimally processed. It's made by coagulating soy milk and pressing the curds. It's been made this way for thousands of years.
Tofu is lower in calories and fat (181 kcal vs 324 kcal), so it may be better for calorie-controlled diets. Tempeh offers more satiating protein.
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