| Measure | Tempeh | Tofu (firm) |
|---|---|---|
| Typical serving | 3 oz (84 g) | 1/2 cup (126 g) |
| Protein per serving | 17.1 g | 21.8 g |
| Protein per 100 g | 20.3 g | 17.3 g |
| Calories per serving | 161 kcal | 181 kcal |
| Protein density | 42% of calories | 48% of calories |
| Share of 50 g Daily Value | 34% | 44% |
| Protein quality | Complete | Complete |
| Category | Soy foods | Soy foods |
Compare foods · Tempeh · Tofu (firm)
Protein comparison
Tempeh vs Tofu (firm): which has more protein?
Tempeh gives you 17.1 g of protein per 3 oz; tofu (firm) gives you 21.8 g per 1/2 cup. On equal weight it is 20.3 g against 17.3 g per 100 g. The full side-by-side, from the same USDA-sourced records as the rest of the site:
The verdict
Tempeh has more protein on equal weight: 20.3 g per 100 g against tofu (firm)'s 17.3 g, a lead of 3 g. The order flips per serving because the servings differ in size: per typical serving, tofu (firm) delivers 21.8 g (1/2 cup) to tempeh's 17.1 g (3 oz), a difference of 4.7 g.
For the full breakdown of each food, see the protein in tempeh and protein in tofu (firm) pages, each with its USDA FoodData Central record id.
Quick answers
Tempeh vs Tofu (firm) FAQ
Which has more protein, tempeh or tofu (firm)?
Tempeh has more protein per 100 g: 20.3 g against 17.3 g. Per typical serving, tempeh provides 17.1 g (3 oz) and tofu (firm) provides 21.8 g (1/2 cup).
Is tempeh or tofu (firm) more protein-dense?
Tofu (firm) is the more protein-dense of the two: about 48% of its calories come from protein, against 42% for tempeh.
Are tempeh and tofu (firm) complete proteins?
Yes, both. Tempeh and tofu (firm) each supply all nine essential amino acids in adequate amounts, so either can carry a meal's protein on its own.
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