Firm Tofu vs Tempeh
Per 100 g, firm tofu gives 17 g protein for 144 calories, while tempeh gives 20 g for 193. Here is the full breakdown, including which one gives more protein per calorie.
| Per 100 g | Firm Tofu | Tempeh |
|---|---|---|
| Protein | 17 g | 20 g |
| Calories | 144 | 193 |
| Carbs | 2.8 g | 7.6 g |
| Fats | 8.7 g | 11 g |
| Protein density | 47% | 41% |
Which should you pick?
- Cutting or high-protein dieting: Firm Tofu — more protein per calorie.
- Bulking or hard training days: Tempeh packs more calories into the same volume, which helps when appetite is the limit.
- Lowest carbs: Firm Tofu at 2.8 g per 100 g.
- Lowest fat: Firm Tofu at 8.7 g per 100 g.
Frequently asked questions
- Which has more protein, firm tofu or tempeh?
- Tempeh has more protein — 20 g per 100 g versus 17 g.
- Which is lower in calories?
- Firm Tofu is lighter at 144 kcal per 100 g, compared with 193 kcal.
- Which is better for cutting?
- Firm Tofu — about 47% of its calories come from protein, versus 41% for the other. In a deficit, protein per calorie is the number that matters.
- Can I swap firm tofu for tempeh in a meal?
- Yes, but match the macros rather than the weight. To keep protein equal, scale the portion by the ratio of their protein per 100 g — the Procaaf calculator does this for you when you load both foods and adjust the grams.