Tofu and tempeh start with the same legume but look and behave very differently by the time they reach the plate. Tofu is made from coagulated soy milk; tempeh ferments mostly intact soybeans. That processing difference explains much of what later shows up on the nutrition label.
Tempeh is usually more concentrated in protein and fiber; tofu contains more water, is generally lower in calories and can provide much more calcium depending on how it was set.
Tempeh is more concentrated per 100 grams
| Per 100 g | Firm tofu | Plain tempeh |
|---|---|---|
| Protein | ~12–17 g | ~19–20 g |
| Calories | ~120–145 | ~190–200 |
| Fat | ~7–9 g | ~10–11 g |
| Fiber | ~1–3 g | ~4–7 g |
The protein difference is real, but it does not appear because fermentation “creates” a large amount of new protein. Tempeh retains the whole soybean and contains less water by weight, so nutrients are more concentrated.
Serving size can bring total protein surprisingly close
About 5 ounces of tempeh at 19.5 grams of protein per 100 grams provides roughly 28 grams of protein. Around 7 ounces of tofu at 15 grams per 100 grams provides about 30 grams.
That is the useful way to read the table: tempeh is denser, but a somewhat larger serving of tofu can deliver a very similar amount of protein.
Volume changes too. Seven ounces of tofu takes up more space on the plate and readily carries sauces, vegetables, or broth, while five ounces of tempeh is denser and chewier. For an actual meal, that texture and serving-volume difference can matter as much as a one- or two-gram protein gap.
Fiber tells an important part of the story
Making tofu filters out much of the soybean pulp, taking a substantial amount of insoluble fiber with it. In tempeh, most of the bean remains in the finished food.
That is why tempeh commonly provides several more grams of fiber per 100 grams and also has a much firmer, chewier texture. Tofu can range from silken to extra-firm and behaves very differently in cooking.
Fermented does not automatically mean probiotic
Tempeh is fermented with molds in the Rhizopus genus. Fermentation changes proteins and carbohydrates and can reduce some antinutritional compounds.
But tempeh is normally cooked before eating. Heat reduces or kills many live microorganisms, so cooked tempeh should not automatically be described as a source of live probiotics.
Calcium can flip the comparison
Tofu set with calcium sulfate can provide several hundred milligrams of calcium per 100 grams. Tempeh generally contains much less.
The catch is that not every tofu uses the same coagulant. Two blocks that look identical can have very different calcium content, which makes the label genuinely useful here.
Both provide complete protein
Both tofu and tempeh come from soy and contain all nine essential amino acids. Neither needs to be combined with rice or another grain at the same meal to “complete” its protein.
Tempeh also should not be treated as a dependable vitamin B12 source. B12 content can be variable and does not replace fortified foods or supplements when a reliable source is needed.
Which should you choose?
Tempeh makes sense when you want more protein and fiber in a smaller amount of food and like a firm texture. Tofu works well when you prefer a more adaptable texture, lower energy density and, depending on the product, a lot of calcium.
For seasoned products, sodium and added ingredients deserve a quick label check. Plain tempeh and a heavily marinated version can differ substantially in sodium, and the same is true for smoked or flavored tofu. Comparing plain versions first makes the underlying nutrition easier to understand.
They also fill different cooking roles. Tofu absorbs sauces, blends smoothly, and works in soups or stir-fries; tempeh keeps a substantial bite and can be sliced, crumbled, or browned. That practical fit often matters more than chasing the smallest numerical advantage.
There is no universal winner: tempeh concentrates; tofu gives you more volume and can excel in calcium. Both are excellent plant-protein staples, but they are not nutritionally identical.
Sources
- USDA FoodData Central — Composition of firm tofu and tempeh.
- FAO — Fermented soybean products — Fermentation context for soy foods.