Comparisons › Tofu vs tempeh
Tofu vs tempeh
Both are excellent soya foods. Tempeh is higher in protein and fibre and is fermented, which eases mineral absorption; tofu is softer, more versatile and, when calcium-set, a much better calcium source. Neither is strictly better; keep both around.
See what your diet might be missing. Free, in 60 seconds →Firm tofu (calcium-set) vs Tempeh, per serving
| Nutrient | Firm tofu (calcium-set) per 1/2 block (100g) | Tempeh per 1/2 cup (84g) |
|---|---|---|
| Iron | 2.66mg | 2.27mg |
| Calcium | 683mg | n/a |
| Zinc | 1.57mg | 0.958mg |
| Protein | 17.3g | 17g |
Per-serving figures from the Plentish dataset. The two servings differ, so read the amounts in context.
When to choose each
Reach for tempeh when you want a firm, savoury, high-protein centrepiece to marinate and grill. Reach for calcium-set tofu when calcium matters, or when you want something that blends, crumbles or crisps. Using both across the week is the easy answer.
Common questions
Is tempeh higher in protein than tofu?
Generally yes, because tempeh uses the whole soya bean, so it is more protein- and fibre-dense. Tofu is still a good protein source and wins on calcium when calcium-set.
Is tempeh healthier than tofu?
Neither is strictly healthier. Tempeh is fermented and higher in protein and fibre; calcium-set tofu is a better calcium source. Both are nutritious staples.