Which Plant Protein Is More Filling?

	Tempeh	Tofu
Calories	192	144
Protein	20.3 grams (g)	17.3 g
Fat	10.8 g	8.72 g
Carbohydrates	7.64 g	2.78 g
Calcium	111 milligrams (mg)	683 mg
Fiber	n/a*	2.3 g
Iron	2.7 mg	2.66 mg
Magnesium	81 mg	58 mg
Phosphorus	266 mg	190 mg
Zinc	1.14 mg	1.57 mg
Copper	0.56 mg	0.378 mg
Manganese	1.3 mg	1.18 mg
Selenium	0 micrograms (mcg)	17.4 mcg
Thiamin (B1)	0.078 mg	0.158 mg
Riboflavin (B2)	0.358 mg	0.102 mg
Niacin (B3)	2.64 mg	0.381 mg
Vitamin B6	0.216 mg	0.092 mg

*The United States Department of Agriculture (USDA) nutrition database doesn’t list fiber in tempeh, but research shows that different tempeh brands contain 3.9-8.3 grams of fiber (14-30% of the Daily Value) per 100 grams (3.5 ounces), which is more than tofu.

Tempeh and tofu provide similar amounts of iron, meeting about 15% of the Daily Value (DV) per serving. Iron is key for making hemoglobin, the protein in red blood cells that carries oxygen throughout your body. It also supports muscle function, bone marrow, and overall organ health.

Tofu made with calcium sulfate is an excellent source of calcium, providing 52% of the DV. Tofu naturally contains some calcium, but levels vary depending on how it’s made. Some types are processed with added calcium, while others are not. Check the Nutrition Facts label to be sure. Calcium is well-known for building strong bones, but it also helps muscles move, nerves send signals, and blood vessels circulate blood.

Tempeh is higher in phosphorus, another important mineral for bone health. It also helps the body make protein for cell growth, repair, and maintenance.

Both tempeh and tofu supply a little over 50% of the DV of manganese, a mineral that helps produce energy and protects cells from damage. Tempeh is higher in several B vitamins, including riboflavin (B2), niacin (B3), and vitamin B6. These vitamins help the body turn food into energy.

Both tempeh and tofu are rich in protein, though tempeh has slightly more, with 20.3 grams per 100 grams compared to tofu’s 17.3 grams. While this difference is not huge, some people may find tempeh more filling due to its higher protein and fiber content.

Since fiber helps promote fullness, and tempeh has a firm, dense texture that may take longer to chew, it may be the more satisfying option for some. However, satiety can vary based on portion size, preparation, and other foods in the meal.

One key difference between tempeh and tofu is that tempeh is a fermented food. Fermentation helps keep food safe and fresh for longer. It can also add nutrients and beneficial compounds and support good gut bacteria. Some probiotics (good bacteria) from fermented foods may survive digestion and benefit the gut.

While not fermented, tofu offers important health benefits. Both tofu and tempeh are made from soybeans, which contain soy isoflavones. These compounds may help reduce the risk of obesity, lower blood sugar levels, support bone health, and protect against oxidative damage. Some studies also link them to a lower risk of breast cancer and osteoporosis.

Tempeh and tofu are nutritious plant proteins, and one isn’t necessarily healthier than the other—although overall, tempeh provides more protein and fiber. The better choice depends on your health needs. If you’re looking for a food that supports gut health, tempeh may be the better option.

If you need more calcium in your diet, calcium-added tofu is a great choice, especially if you prefer non-dairy sources of calcium. Either way, both can be part of a balanced, healthy diet.

When eating tofu raw, you may enjoy silken tofu, which is very soft and has a creamy, jelly-like texture. When cooking tofu, choose a firm or extra-firm tofu, as it holds its shape well in the heat. Before cooking, drain and press the tofu to remove excess moisture, then cut it into your desired shape and marinate. You can pan-fry, bake, grill, or stir-fry it. For a crispy texture, coat tofu with cornstarch before cooking.

It’s best to cut tempeh into cubes or half-inch slices and steam it first. Steaming helps soften tempeh and removes any lingering bitterness from fermentation. After steaming, you can marinate or season it, then cook it the same way as tofu—by pan-frying, baking, grilling, or stir-frying.

Here are some ideas for adding tofu and tempeh to your diet:

• Scramble tofu with veggies as a high-protein breakfast alternative to eggs
• Stir-fry tempeh with broccoli, bell peppers, and a light soy-ginger sauce
• Bake tofu coated in whole-grain breadcrumbs for crispy tofu nuggets
• Grill or fry tempeh to add to tacos with avocado, shredded cabbage, and a squeeze of lime
• Add tofu to miso soup with seaweed and green onions
• Make a BBQ tempeh sandwich with whole-grain bread, lettuce, tomato, and your favorite condiments
• Grill tofu and veggie skewers and serve with a peanut dipping sauce
• Build a grain bowl with tempeh, quinoa, roasted sweet potatoes, leafy greens, and tahini dressing
• Make lettuce wraps with tofu or tempeh, shredded carrots, and cucumbers, and dip in teriyaki or peanut sauce

Soy is generally considered safe for most people, except those with soy allergies. However, there are a few safety considerations and potential risks to be aware of.

Some people may experience side effects from soy, such as constipation or diarrhea. Soy can also affect thyroid function in people who have an iodine deficiency.

Tempeh, like other fermented foods, can contain high levels of histamine, a compound that can cause allergic reaction symptoms like itching, headaches, and hives. For people with histamine intolerance, following a low-histamine diet is usually recommended, which often means avoiding fermented foods.

Tempeh and tofu are nutritious plant-based proteins made from soybeans. While both foods provide important nutrients, their nutritional profiles differ slightly, making them better suited for different dietary needs.

Whether you choose tempeh or tofu depends on your health goals and taste preferences, but both can be delicious and versatile additions to a balanced diet.