Tempeh vs tofu: which is healthier?

Tofu is more nutrient-dense, scoring 69/100 against 47/100 for tempeh. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Tempeh

47/100Moderate nutrient density

192 kcal per 100 g. 3 oz: 85 g

Tofu

69/100High nutrient density

78 kcal per 100 g. 1/2 cup: 126 g

Higher score

Which to pick for your goal

Fewer caloriesTofu192 vs 78 kcal per 100 g
More proteinTempeh20 vs 9 g per 100 g
More fiberTofu0 vs 0.9 g per 100 g
Less sugarTempeh0 vs 0.6 g per 100 g
More potassiumTempeh412 vs 148 mg per 100 g
Less saturated fatTofu2.5 vs 0.8 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Tempeh, 100 g	Tofu, 100 g	Tempeh, 85 g	Tofu, 126 g
Calories	192 kcal	78 kcal	163 kcal	98 kcal
Protein	20 g	9 g	17 g	11 g
Carbohydrates	7.6 g	2.9 g	6.5 g	3.6 g
Sugars	0 g	0.6 g	0 g	0.8 g
Fiber	0 g	0.9 g	0 g	1.1 g
Fat	11 g	4.2 g	9.2 g	5.3 g
Saturated fat	2.5 g	0.8 g	2.2 g	1 g
Vitamin C	0 mg	0.2 mg	0 mg	0.3 mg
Vitamin A	0 µg	0 µg	0 µg	0 µg
Potassium	412 mg	148 mg	350 mg	186 mg
Iron	2.7 mg	1.6 mg	2.3 mg	2 mg
Calcium	111 mg	201 mg	94 mg	253 mg
Magnesium	81 mg	37 mg	69 mg	47 mg
Sodium	9 mg	12 mg	7.7 mg	15 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

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