Tofu vs Tempeh: What’s the Better Vegan Protein?
Spoiler: You probably need both in your life. But let’s settle the debate anyway.
If you’ve been vegan longer than five minutes, you’ve likely had this internal argument at the grocery store:
“Do I go for tofu again… or be bold and grab tempeh?” Both are soy-based.
Both are protein-packed. And both can be ridiculously tasty—or incredibly bland—depending on how you prep them.
So, what actually sets them apart? Let’s break it down with facts, foodie tips, and some real talk straight from the vegan corners of Reddit.
🥦 Tofu vs Tempeh: Nutritional Showdown
Here’s what you’re really putting on your plate per 100g:
| Nutrient | Tempeh | Tofu |
|---|---|---|
| Calories | 166 kcal | 94 kcal |
| Protein | 19g | 10g |
| Fat | 6g | 5g |
| Carbohydrates | 6g | 2g |
| Fiber | 4g | 0g |
| Calcium | 71 mg | 176 mg |
| Iron | 2.14 mg | 1.69 mg |
| Potassium | 333 mg | 147 mg |
Sources:
Holland & Barrett,
Stephanie Kay Nutrition
🌿 Health Benefits: Why Your Body Loves Them
💪 Tempeh: The Gut-Loving, Protein Powerhouse
- More protein per gram = gains, baby.
- Fermented = probiotic goodness for your gut.
- Whole soybeans = more fiber (hello, happy digestion).
🧘♀️ Tofu: The Silky, Calcium-Boosting Chameleon
- Lower in calories, perfect if you’re watching your intake.
- Often calcium-set, so great for bones.
- Ultra versatile—it literally morphs into anything. Smoothie? Stir-fry? Vegan cheesecake? You got it.
🤔 But How Do They Taste?
Tempeh
👉 Earthy. Nutty. Chewy.
Some say it tastes “weird” the first time. Others are obsessed. A common Reddit tip? Steam it first to mellow the flavor and make it soak up marinades like a champ.
Tofu
👉 Neutral. Soft. Subtle.
On its own? Meh. But give it some soy sauce, sesame oil, and garlic? Now we’re talking. Bonus: it comes in all sorts of textures—silken, firm, extra-firm—depending on your vibe.
🍽️ Best Ways to Cook ‘Em
Tempeh:
- Slice, marinate, and grill or pan-fry.
- Crumble it like ground meat for tacos or pasta.
- Try it in curries, stir-fries, or even BBQ skewers.
🧠 Reddit Wisdom: Always steam it first for 10 minutes before marinating—it’s a game changer. (r/vegan)
Tofu:
- Press it. Marinate it. Crisp it in the air fryer.
- Blend it for creamy sauces or desserts.
- Stir-fry it with veggies and noodles for an easy midweek dinner.
🧠 Reddit Tip: Try freezing and thawing tofu first—changes the texture to something meatier and extra spongey (in a good way).
🧾 Final Thoughts: So Which One Wins?
Honestly? There’s no loser here. Here’s a quick cheat sheet:
| Want… | Pick… |
|---|---|
| More protein & fiber | Tempeh |
| Mild flavor & versatility | Tofu |
| Probiotics for gut health | Tempeh |
| Lower calorie option | Tofu |
| That hearty, chewy texture | Tempeh |
| Something for dessert too | Tofu |
My take? Use both. Mix ‘em into your week and let your mood (and your tastebuds) decide. Your body will thank you either way.
