Tofu vs Tempeh: Nutrition Comparison
A detailed side-by-side comparison of tofu and tempeh, including calories, macronutrients, and which is better for your dietary goals.
Calorie & Macro Comparison
When comparing tofu and tempeh per serving, tofu contains 48 fewer calories (25% less). Here is how they stack up across all major nutrients:
| Nutrient | Tofu (1/2 cup (126g)) | Tempeh (1 cup (166g)) | Winner |
|---|---|---|---|
| Calories | 144 | 192 | Tofu Lower |
| Protein | 15.0g | 20.0g | Tempeh More |
| Carbs | 3.5g | 8.0g | Tofu Lower |
| Fat | 9.0g | 11.0g | Tofu Lower |
| Fiber | 2.3g | 0.0g | Tofu More |
Per 100g Comparison
Comparing per 100 grams gives a standardized view that accounts for different serving sizes. This is especially useful when deciding how much of each food to include in your meals.
| Per 100g | Tofu | Tempeh |
|---|---|---|
| Calories | 114.3 | 115.7 |
| Protein | 11.9g | 12.0g |
| Carbs | 2.8g | 4.8g |
| Fat | 7.1g | 6.6g |
| Fiber | 1.8g | 0.0g |
Calory makes tracking calories simple and beautiful. Download Now
Visual Comparison
See how tofu and tempeh compare at a glance with these charts:
Which Is Better For...
Weight Loss Tofu
Tofu wins for weight loss with fewer calories and more fiber. When trying to lose weight, choosing foods with fewer calories and more fiber helps you stay full longer without consuming excess energy. Tofu has 144 calories per serving with 2.3g of fiber, making it a solid option for anyone watching their calorie intake. That said, both foods can fit into a weight loss diet when portioned correctly.
Muscle Building Tempeh
Tempeh is the better choice for muscle building with 20.0g of protein per serving compared to 15.0g. Protein is the primary macronutrient responsible for muscle repair and growth. To maximize muscle protein synthesis, aim for 1.6 to 2.2 grams of protein per kilogram of body weight daily. Pairing your protein source with resistance training is essential for the best results. Both tofu and tempeh can contribute to your daily protein target as part of a balanced diet.
Low-Carb / Keto Tofu
Tofu is more suitable for low-carb diets with only 3.5g of carbs per serving versus 8.0g. On a standard ketogenic diet, you aim for 20 to 50 grams of net carbs per day. Choosing the lower-carb option lets you stay within your carb budget while still enjoying the other nutritional benefits. Keep in mind that net carbs equal total carbs minus fiber, so a food with high fiber relative to its total carbs is even more keto-friendly.
Key Takeaways
Both tofu and tempeh have their place in a healthy diet. Here is a quick summary to help you decide:
- ✓ Tofu has 144 calories, 15.0g protein, 3.5g carbs, and 9.0g fat per 1/2 cup (126g).
- ✓ Tempeh has 192 calories, 20.0g protein, 8.0g carbs, and 11.0g fat per 1 cup (166g).
- ✓ For weight loss, tofu has the edge.
- ✓ For muscle building, tempeh provides more protein.
- ✓ For low-carb diets, tofu is the better pick.
The best food is the one that fits your personal goals, preferences, and overall meal plan. Use the Calory app to track both foods and see how they fit into your daily targets.
Track Tofu and Tempeh in Calory
Scan barcodes, search foods, or use AI-powered photo recognition. Calory makes calorie tracking effortless.