Tempeh vs Chicken Breast: Calories and Nutrition Compared (2026)

Tempeh has 20.3 g of protein and 192 calories, while chicken breast has 31.0 g of protein and 165 calories. Chicken breast is higher in protein and lower in calories.

Tempeh and chicken breast are both nutritious options that provide protein. This comparison examines their calorie content, protein levels, and other nutritional aspects.

What Is the Difference Between Tempeh and Chicken Breast?

Tempeh is a fermented soybean product that is rich in protein and often used as a meat substitute. It is known for its firm texture and nutty flavor. Chicken breast is a lean source of animal protein that is low in fat and commonly consumed in various cuisines. It is favored for its versatility and high protein content.

Tempeh vs Chicken Breast: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional values of tempeh and chicken breast.

Nutrient (per 100 g)	Tempeh	Chicken breast (roasted, skinless)
Calories	192 kcal	165 kcal
Protein	20.3 g	31.0 g
Carbs	7.6 g	0 g
Sugar	0 g	0 g
Fat	10.8 g	3.6 g
Fiber	0 g	0 g
Sodium	9 mg	74 mg

Which Is Better, Tempeh or Chicken Breast?

For weight loss: Tempeh contains 192 calories per 100 g, while chicken breast has 165 calories. Chicken breast is lower in calories.

For muscle and protein: Chicken breast provides 31.0 g of protein per 100 g, compared to tempeh's 20.3 g. Chicken breast is higher in protein.

For low-carb or low-sugar: Tempeh has 7.6 g of carbs per 100 g, while chicken breast contains 0 g. Chicken breast has fewer carbs.

How to Track Tempeh and Chicken breast Accurately

Portion sizes and macronutrient content can often be misjudged, affecting dietary choices. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use, not medical advice. Always consult a healthcare professional for personalized guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Chicken breast has 31.0 g of protein, while tempeh has 20.3 g of protein.

Which has fewer calories?

Chicken breast has 165 calories, while tempeh has 192 calories.

What is the carbohydrate content of tempeh?

Tempeh contains 7.6 g of carbohydrates per 100 g.

How much fat is in chicken breast?

Chicken breast contains 3.6 g of fat per 100 g.

Does tempeh have any sugar?

Tempeh has 0 g of sugar per 100 g.

What is the sodium content in tempeh?

Tempeh contains 9 mg of sodium per 100 g.

Key Takeaways

• Tempeh has 192 calories per 100 g.
• Chicken breast has 165 calories per 100 g.
• Tempeh contains 20.3 g of protein per 100 g.
• Chicken breast contains 31.0 g of protein per 100 g.
• Tempeh has 7.6 g of carbohydrates per 100 g.
• Chicken breast has 0 g of carbohydrates per 100 g.