Which Is Better for Vegans Tofu or Tempeh?

Both soy-based superfoods offer unique benefits, but the best choice depends on your nutritional goals and taste preferences.

Author

Audrey Sawyer
September 22, 2025

When it comes to plant-based proteins, tofu and tempeh are two of the most popular and nutrient-rich options for vegans. Both are made from soybeans and offer complete proteins, meaning they contain all nine essential amino acids. But despite their shared origin, they differ in nutrition, texture, and even how they’re digested.

So, which one is better for a vegan diet? The answer depends on your individual goals, whether that’s maximizing protein, reducing calories, boosting gut health, or simply enjoying a particular flavor and texture.

Tofu vs. Tempeh: Key Nutritional Differences

Here’s how these soy-based foods stack up per 3-ounce serving:

Nutrient

Tofu

Tempeh

Calories

Lower (~70–80 kcal)

Higher (~160–190 kcal)

Protein

~8 grams

~16 grams

Fiber

~2 grams

~7 grams

Iron

~8% DV

~10% DV

Calcium

~15% DV

~6% DV

Potassium

Moderate

Higher (~8% DV)

Zinc

Minimal

Notable amount

Texture

Soft, tender

Firm, chewy

Flavor

Mild, neutral

Earthy, nutty

Key Takeaway:

  • Tempeh is richer in protein, fiber, zinc, and potassium, and is more filling.

  • Tofu is lower in calories, higher in calcium, and easier to flavor due to its mild taste.

What They're Made Of

Both tempeh and tofu are made from soybeans but undergo very different production processes:

  • Tofu is made by coagulating soy milk, pressing the curds into blocks. It's unfermented and has a softer texture.

  • Tempeh is made from whole fermented soybeans, giving it a denser texture and more robust flavor. The fermentation process also enhances nutrient absorption.

Which One Is Better for Your Vegan Diet?

That depends on your personal nutritional goals:

Choose Tempeh if you want:

  • More protein: At ~16g per serving, it packs double the protein of tofu.

  • More fiber: Tempeh’s whole soybeans provide 7g of fiber, supporting digestion.

  • Better nutrient absorption: Fermentation makes minerals like iron and zinc more bioavailable.

  • A meatier texture: Great for grilling, slicing, and adding to hearty dishes.

Choose Tofu if you want:

  • Fewer calories: A lighter option if you're watching calorie intake.

  • More calcium: Fortified tofu can provide up to 15% of your daily calcium needs.

  • A mild, versatile base: Easily takes on the flavors of marinades, sauces, and spices.

  • A softer texture: Works well in smoothies, scrambles, or desserts.

Are Tempeh and Tofu Healthy?

Yes, both are excellent additions to a balanced vegan diet. Here’s why:

  • Both contain zero added sugar, healthy fats, and essential minerals.

  • Tempeh's fermented nature may offer gut health benefits, aiding digestion and nutrient absorption.

  • Tofu is often fortified with calcium, making it a smart pick for bone health especially for vegans who avoid dairy.

They also provide iron, a nutrient of concern for many vegans. While plant-based iron is less easily absorbed than heme iron from meat, pairing tofu or tempeh with vitamin C-rich foods (like bell peppers or citrus) can enhance absorption.

Bottom Line

There’s no clear winner between tofu and tempeh both are nutritious, versatile, and vegan-friendly. Tempeh may be better for those seeking more protein and gut-friendly fermentation, while tofu may appeal to those looking for a lower-calorie, higher-calcium option with a mild taste.

Why not include both in your rotation? They each bring something valuable to the table and keeping variety in your vegan diet ensures you get a wide range of nutrients.

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