Quick answer: Tempeh is a cake of whole soya beans fermented with a mould, while tofu is a curd made from soya milk. Tempeh has more protein and fibre per 100g; tofu is lower in calories and usually higher in calcium.
Tempeh and tofu are both made from soya beans, so they often get lumped together. In fact they are very different foods. One is a whole fermented bean, the other a curd made from soya milk, and that difference shows up clearly in their nutrition.
How each one is made
Tofu is made in a similar way to cheese. Soaked soya beans are ground with water and the mixture is strained to give soya milk. The solid pulp left behind, called okara, is removed. The milk is then set with a coagulant, usually calcium sulphate or nigari (magnesium chloride), and pressed into blocks. Firm tofu is pressed harder and contains less water than silken or regular tofu.
Tempeh comes from Java in Indonesia, where it has been made for centuries. Soya beans are dehulled and cooked, then mixed with spores of a mould called Rhizopus. Over about 24 to 48 hours at a warm temperature, the mould grows white threads (mycelium) through the beans and knits them into a solid cake. Nothing is strained out, so you eat the whole bean.
Nutrition side by side
Figures per 100g, from USDA FoodData Central:
| Tempeh | Firm tofu | Regular tofu | |
|---|---|---|---|
| Energy | 192 kcal | 144 kcal | 76 kcal |
| Protein | 20.3g | 17.3g | 8.1g |
| Fat | 10.8g | 8.7g | 4.8g |
| Carbohydrate | 7.6g | 2.8g | 1.9g |
Brands vary, especially for tofu, because water content differs so much. Always check the label of the product you buy.
Protein
Gram for gram, tempeh has the most protein of the three, about 20g per 100g. Firm tofu comes close, but regular tofu has less than half as much because it holds far more water. Both foods contain all nine essential amino acids, as soya is a complete protein. Per calorie, firm tofu is slightly more protein-dense, so the "winner" depends on whether you count by weight or by energy.
Fibre
This is the clearest difference. Because tofu-making removes the okara, most tofu has less than 1g of fibre per 100g. Tempeh keeps the whole bean, so it typically contains several grams per 100g. Exact figures vary between producers and analysis methods.
Calcium and minerals
Here tofu comes out ahead. Tofu set with calcium sulphate absorbs calcium from the coagulant, so it can contain several times more calcium than tempeh. If you eat tofu partly for calcium, check that the ingredients list calcium sulphate. Tempeh, as a whole bean food, provides iron, magnesium, phosphorus and manganese.
Isoflavones
Soya beans naturally contain plant compounds called isoflavones. USDA data shows about 60mg per 100g in tempeh, roughly double the amount in firm tofu.
What fermentation changes
During fermentation, the mould's enzymes partly break down the proteins, fats and carbohydrates in the beans. Studies have found that fermentation lowers the levels of phytic acid, a compound in soya that binds minerals. It also changes the flavour, giving tempeh its nutty, savoury, slightly mushroomy taste.
You may read that tempeh is a source of vitamin B12. This is unreliable. Any B12 in tempeh comes from bacteria present during fermentation, not from the mould itself, so the amount varies widely and is often negligible in tempeh made under hygienic modern conditions. People on a vegan diet should not rely on tempeh for B12.
Which should you choose?
Neither is simply "better". Tempeh gives you more protein and fibre per gram and a firmer, chewier texture. Tofu is lighter in calories, often higher in calcium, and very versatile, from silken desserts to crispy fried cubes. Many people eat both.
Tips for cooking tempeh
- Steam or simmer it for about 10 minutes before marinating. This softens any bitterness and helps it soak up flavour.
- Slice it thinly, cube it or crumble it. It holds its shape well in stir-fries, curries and on the grill.
- Unlike tofu, tempeh doesn't need pressing.
- It works well with strong flavours such as soy sauce, garlic, chilli, smoked paprika and lime.
Frequently asked questions
Is tempeh healthier than tofu?
Neither is healthier in every way. Tempeh has more protein and fibre per 100g, while tofu is lower in calories and, when set with calcium sulphate, much higher in calcium. Which suits you best depends on what you want from your diet.
Does tempeh have more protein than tofu?
Yes, by weight. Tempeh has about 20g of protein per 100g, compared with about 17g in firm tofu and 8g in regular tofu.
Is tempeh a complete protein?
Yes. Like tofu, tempeh is made from soya, which contains all nine essential amino acids.
Can you swap tempeh for tofu in recipes?
Often, yes, especially in stir-fries, curries and traybakes. Tempeh is firmer and nuttier, so it suits dishes where you want bite. It does not work as a substitute for silken tofu in smoothies or desserts.
Written by the team at Protempeh, who have been fermenting tempeh from scratch in the UK for six years.