Food compare · 2026
Tempeh vs Tofu (firm)
Tempeh vs Tofu (firm) compared per 100 g — use protein density, fat profile, and the goal of the swap to pick.
Per 100 g
Macro table
| Metric | Tempeh | Tofu (firm) |
|---|---|---|
| Calories | 192 kcal | 144 kcal |
| Protein | 20 g | 17 g |
| Carbs | 9 g | 3 g |
| Fat | 11 g | 9 g |
| Fiber | — | — |
| Protein per 100 kcal | 10.4 g | 11.8 g |
Reference macros from AskCalories food pages (USDA FoodData Central where available). Your plate still needs portion and cooking-fat edits.
What each is for
Decision rule
Pick tempeh when you want denser plant protein and a firmer, nuttier bite. Pick firm tofu when you want a milder blank canvas that takes on sauces.
Pick Tempeh when
Plant bowls where tempeh’s density replaces a meat portion more closely.
Pick Tofu (firm) when
Scrambles, soft stir-fries, and silken-adjacent textures (still use firm tofu data carefully).
Caveats
- Tempeh is often marinated and fried — log oils. Flavored tofu products vary.
Food notes
🥢 Tempeh
More protein and fewer carbs than tofu. Fermentation makes it more digestible than other plant proteins.
🥢 Tofu (firm)
Press before cooking for better texture. 17g protein per 100g — comparable to most animal proteins per calorie.
AskCalories
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