Tofu and tempeh are increasingly common sources of plant-based protein. Regardless of whether you’re vegetarian, they can be nutritious foods to include in your diet.



Tempeh and tofu are processed soy products.

Tofu, which is more widespread, is made from coagulated soy milk pressed into solid white blocks. It’s available in a variety of textures, including firm, soft, and silken.


Tempeh is chewy and bears a nutty, earthy taste, while tofu is more neutral and tends to absorb the flavors of the foods it’s cooked with.



Tofu is made from condensed soy milk while tempeh is made from fermented soybeans. Tempeh’s nutty flavor contrasts with tofu’s mild, flavorless profile.

Tempeh and tofu deliver a wide variety of nutrients. A 3-ounce (85-gram) serving of tempeh and tofu contains (1, 2):

Protein16 grams8 grams
Carbs10 grams 2 grams
Fiber7 grams 2 grams
Fat5 grams 5 grams
Calcium6% of the Daily Value (DV)15% of the DV
Iron10% of the DV8% of the DV
Potassium8% of the DV4% of the DV
Sodium10 mg 10 mg
Cholesterol0 mg 0 mg


Because tempeh is usually made with nuts, seeds, legumes, or whole grains, it’s significantly richer in calories, protein, and fiber. In fact, just 3 ounces (85 grams) provides 7 grams of fiber, which is 28% of the DV (2).






Rich in isoflavones

Tempeh and tofu are rich in phytoestrogens known as isoflavones.

Isoflavones are plant compounds that mimic the chemical structure and effects of estrogen, a hormone that promotes sexual and reproductive development (3).

Many of tofu and tempeh’s health benefits, which include a reduced risk of certain cancers and improved heart health, have been attributed to their isoflavone content (4, 5, 6, 7).


May reduce your risk of heart disease

Research associates increased soy intake with a decreased risk of heart disease because of its effects on cholesterol and triglycerides (7, 9, 10).

Specifically, one mouse study found that nutrient-enriched tempeh decreased both triglyceride and cholesterol levels (11).

Tofu appears to have the same effects.

For example, a rat study demonstrated that tofu and soy protein significantly lowered triglyceride and cholesterol levels (12).





Prebiotics are natural, non-digestible fibers that promote the growth of healthy bacteria in your digestive tract. They’re linked to regular bowel movements, reduced inflammation, lower cholesterol levels, and even improved memory (14, 15, 16, 17).

Tempeh is particularly rich in these beneficial prebiotics because of its high fiber content (18).

In particular, one test-tube study found that tempeh stimulated the growth of Bifidobacterium, a type of beneficial gut bacteria (18).



Tofu and tempeh are widely available in most grocery stores.



Given tempeh’s nutty flavor, some people prefer it as a meat replacement over tofu, which is blander in taste.





However, tempeh is rich in prebiotics and contains significantly more protein and fiber, while tofu boasts more calcium. Additionally, tempeh’s earthy taste contrasts with tofu’s more neutral one.
