Tofu vs Tempeh: Calories and Nutrition Compared (2026)

Tempeh contains more protein at 20.3 g compared to tofu's 17.3 g. Tofu has fewer calories, with 144 calories per 100 g, while tempeh has 192 calories.

Tofu and tempeh are both derived from soybeans, but they differ in texture and nutritional content. This comparison will highlight their respective calorie counts, protein levels, and other nutrients.

What Is the Difference Between Tofu and Tempeh?

Tofu is a soy-based product made by coagulating soy milk and pressing the curds into solid blocks. It is often used in various cuisines for its versatility and ability to absorb flavors. Tempeh is a fermented soybean product that is made by cooking and culturing whole soybeans. It has a firmer texture and a nuttier flavor compared to tofu.

Tofu vs Tempeh: Nutrition Side by Side

Below is a side-by-side comparison of tofu and tempeh's nutritional profiles.

Nutrient (per 100 g)	Tofu (firm)	Tempeh
Calories	144 kcal	192 kcal
Protein	17.3 g	20.3 g
Carbs	2.8 g	7.6 g
Sugar	0.6 g	0 g
Fat	8.7 g	10.8 g
Fiber	2.3 g	0 g
Sodium	14 mg	9 mg

Which Is Better, Tofu or Tempeh?

For weight loss: Tofu has fewer calories at 144 calories compared to tempeh's 192 calories, making it a better choice for weight loss.

For muscle and protein: Tempeh is higher in protein with 20.3 g, while tofu contains 17.3 g of protein, making tempeh a better option for muscle building.

For low-carb or low-sugar: Tofu has lower carbohydrates at 2.8 g and sugar at 0.6 g, compared to tempeh's 7.6 g of carbs and 0 g of sugar.

How to Track Tofu and Tempeh Accurately

It's easy to misjudge portion sizes and macros when comparing these two foods, which can affect 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 presented are rounded reference values for educational use and should not be considered medical advice. Always consult a nutritionist for personalized guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein, tofu or tempeh?

Tempeh has more protein at 20.3 g compared to tofu's 17.3 g.

Which has fewer calories, tofu or tempeh?

Tofu has fewer calories at 144 calories, while tempeh has 192 calories.

What is the carbohydrate content of tofu?

Tofu contains 2.8 g of carbohydrates per 100 g.

Does tempeh have any sugar?

Tempeh has 0 g of sugar per 100 g.

How much fat is in tofu?

Tofu contains 8.7 g of fat per 100 g.

What is the sodium content in tempeh?

Tempeh has 9 mg of sodium per 100 g.

Key Takeaways

• Tofu: 144 calories per 100 g.
• Tempeh: 192 calories per 100 g.
• Tofu: 17.3 g of protein per 100 g.
• Tempeh: 20.3 g of protein per 100 g.
• Tofu: 2.8 g of carbohydrates per 100 g.
• Tempeh: 7.6 g of carbohydrates per 100 g.