Tempeh
19.0gprotein / 100g192 cal · 11.0g fat · $$ · Quality 0.85
Tofu (firm)
17.3gprotein / 100g144 cal · 8.7g fat · $ · Quality 0.91
Tempeh carries 1.7g more protein per 100g than Tofu (firm) (19.0g vs 17.3g) — a real but modest edge.
Tofu (firm) pulls ahead on protein quality specifically (DIAAS-adjusted, complete plant protein), even in categories where Tempeh wins on raw grams.
Tofu (firm) is the more budget-friendly pick ($ vs $$ for Tempeh), worth weighing if cost matters more than the other differences here.
These two are closer than the comparison headline suggests. Either Tempeh or Tofu (firm) works well in most contexts — let cost, prep time, and personal preference decide rather than the macros.
Full nutrition comparison
| Per 100g | Tempeh | Tofu (firm) |
|---|---|---|
| Protein | 19.0g | 17.3g |
| Calories | 192 | 144 |
| Fat | 11.0g | 8.7g |
| Carbs | 9.4g | 2.8g |
| Fiber | 9.0g | 2.3g |
| Quality score | 0.85 | 0.91 |
| Relative cost | $$ | $ |
| Prep time | 15 min | 15 min |
Frequently asked
Which has more protein, tempeh or tofu (firm)?
Tempeh has 19.0g of protein per 100g compared to Tofu (firm)'s 17.3g.
Which is lower in calories?
Tofu (firm) is lower in calories per 100g, at 144 vs the other's 192.