Tofu vs. Tempeh - Nutrition With Juliana

If you’re trying to add more plant-based protein to your meals, chances are you’ve seen tofu vs. tempeh sitting side by side at the grocery store.

They might look similar, but they’re actually quite different when it comes to texture, taste, and nutrition. As a dietitian, I’m breaking down what sets them apart and how to choose the right one for your next meal.

What Is Tofu?

Tofu is made from soybeans, but it’s created a bit like cheese by curdling soy milk and pressing it into a block. Depending on how much water is removed, you’ll find different textures: silken, soft, medium, firm, or extra firm.

It’s one of the most versatile plant proteins out there. It easily takes on the flavour of whatever you cook it with — whether that’s a savoury stir fry, a smoothie, or even dessert (yep, tofu pudding is a thing!).

What Is Tempeh?

Tempeh also starts with soybeans, but it’s made differently. Whole soybeans are fermented and pressed into a dense, cake-like block. Because it uses the whole bean, tempeh has a firmer, chewier texture and a nutty, earthy flavour that’s stronger than tofu.

You can slice, cube, crumble, or marinate it, but it usually needs to be cooked (steamed, baked, or pan-fried) before eating.

Nutrition Comparison: Tofu vs. Tempeh

Both are excellent sources of plant-based protein, but there are a few key differences worth knowing:

In short:

Tempeh packs a bit more protein and fibre, thanks to the whole soybeans.
Tofu is lower in calories and often fortified with calcium, making it great for bone health.
Tempeh’s fermentation may give your gut a little extra love

Taste and Texture: Tofu vs. Tempeh

Tofu: Mild and smooth. Think of it as a blank canvas; it soaks up sauces and marinades easily.
Tempeh: Heartier, chewier, and has a slightly nutty taste. Some people find it a bit bitter if it’s not steamed or cooked properly first.

If you’re new to plant proteins, tofu tends to be more beginner-friendly. Once you’re comfortable experimenting, tempeh is great for adding variety and texture.

How to Use Them: Tofu vs. Tempeh

Tofu ideas:

Cube and stir-fry with veggies and soy sauce.
Blend silken tofu into smoothies or desserts for extra protein.
Bake or air fry extra-firm tofu for crispy bites.
BBQ Tofu Recipe

Tempeh ideas:

Slice thinly and marinate in soy sauce, maple syrup, and garlic then pan-fry.
Crumble into tacos or pasta sauce as a ground meat swap.
Bake or grill it for a protein-rich meal.

Are Tofu and Tempeh Processed?

Technically, yes both go through some processing. But they’re minimally processed compared to many plant-based meat alternatives.

Tofu is made from soy milk (a liquid base), while tempeh uses whole beans and natural fermentation. Neither contains preservatives or additives if you buy plain versions.

So, when it comes to ingredient lists, short and simple is best just soybeans, water, and maybe a coagulant or starter culture.

The Cost of Tempeh in Canada

Tempeh is usually more expensive than tofu, mostly because it’s less common and takes more time to make.

Tofu: Around $2 to $3 per 350–400 g block.
Tempeh: Around $5 to $7 per 250–300 g block.

Still, both are budget-friendly sources of protein compared to meat or seafood.

Which One Should You Choose?

It depends on what you’re looking for and which one you prefer taste wise. Personally I don’t enjoy the taste of tempeh but I LOVE to cook with tofu!

Try a recipe using one of each and see what you like better!

Bottom Line

Both tofu and tempeh are nutritious, high-protein, and affordable plant-based options. Whether you toss tofu into a stir fry or crumble tempeh into tacos, you’re getting a wholesome, plant-powered boost.

FAQs About Tofu and Tempeh

1. Is tempeh healthier than tofu?

Both are healthy choices; it really depends on what you’re looking for. Tempeh has more protein and fibre since it’s made from whole soybeans, and it also contains some natural probiotics from fermentation. Tofu, on the other hand, is often fortified with calcium and has a softer texture that works well in a wider variety of dishes.

2. Can you eat tempeh raw?

Technically, tempeh is fermented, but it’s still best to cook it before eating. Steaming, baking, or pan-frying helps remove any bitterness and improves flavour and texture. Cooking also makes it easier to digest.

3. Which one is better for the environment?

Both tofu and tempeh are more sustainable than animal protein. They’re made from soybeans, which generally have a lower carbon footprint and use less water compared to meat. Choosing either one especially if it’s locally made or Canadian-sourced soy is a great step toward a more sustainable diet.