Is Tempeh Just Tofu? Not Exactly — But Here’s Why It’s So Good for You

You’ve probably heard of tofu. But what about its chewier cousin, tempeh?

If you’re trying to find a meat replacement, tempeh may be a tasty and nutritious substitute. With a good amount of protein and calcium, this fermented soy product can unlock a lot of recipes.

While tofu is on the softer side, tempeh packs more of a bite. “I like to work with it because you can buy it, slice it up and sauté it immediately,” says registered dietitian Gillian Culbertson, RD, LD. “You don't have as much prep as tofu. So, it’s a really great, easy-to-use protein source.”

Culbertson explains what tempeh is, its nutritional value and how you can work it into your diet.

What is tempeh?

Tempeh is a plant-based, traditionally Indonesian food made primarily out of fermented soybeans. After the soybeans are cooked, they’re left to ferment and form into a cake-like shape. Tempeh is sometimes combined with rice or other types of grains during the fermentation process as well.

Because it’s high in protein, tempeh is often used as a meat substitute in various dishes. It has a hearty texture and a slightly nutty flavor. You can usually buy it pre-seasoned or unseasoned.

Tempeh vs. tofu

While tempeh and tofu are common protein substitutions for vegetarian and vegan diets, the two have some key differences. The common denominator between them? Soy. Tofu is coagulated soy milk, while tempeh is made from fermented, whole soybeans.

Tofu’s final form is solid white blocks that you can slice up for recipes, and tempeh usually comes in a firm, dense cake.

“The biggest difference is probably texture,” Culbertson points out. “With tempeh, I would almost describe it as having a meatier texture to it. It has more of a bite to it, whereas tofu is usually softer.”

Nutrition facts

Tempeh has a ton of nutrients that do your body a lot of good. Whether you want to choose tempeh over tofu or vice versa will largely come down to preference. Tempeh does have more protein per serving than tofu, but it also includes some carbohydrates, though the amount is small.

A 3-ounce (84 grams) serving of tempeh provides:

• Calories: 160.
• Fat: 4.5 grams (g).
• Protein: 18 g.
• Total carbohydrate: 12 g.
• Sodium: 0 milligrams (mg).
• Fiber: 7 g.

It’s also a good source of these vitamins and nutrients:

• 1.1 mg of manganese (48% of your daily value or DV).
• 0.3 mg of riboflavin (vitamin B2) (23% DV).
• 215 mg of phosphorus (17% DV).
• 65 mg of magnesium (16% DV).
• 2 mg of iron (10% DV).
• 0.17 mg vitamin B6 (10% DV).

Remember that the nutritional value of tempeh will vary slightly based on the brand you purchase.

Health benefits of tempeh

The main pro of tempeh is that it’s a great protein source if you’re looking to cut out or reduce meat from your diet. But here are some other health benefits of this soy powerhouse:

• High protein content: Tempeh is an excellent source of plant-based protein, making it a valuable option for vegetarians and vegans. Tempeh also contains all nine essential amino acids, making it a complete protein.
• Rich in nutrients: Tempeh is a good source of various nutrients, including iron, manganese, magnesium and B vitamins.
• Contains probiotics: The fermentation process used to make tempeh forms probiotics, beneficial bacteria that support gut health. These probiotics can aid in digestion, boost immunity and improve overall gut flora balance.
• High in dietary fiber: Tempeh is high in dietary fiber, which aids in digestion and helps maintain healthy bowel movements.
• Good for heart health: Tempeh is low in saturated fat and cholesterol and contains healthy unsaturated fats, which can help lower LDL (“bad”) cholesterol levels and reduce the risk of heart disease.
• Helps with weight management: Tempeh’s high protein and fiber content can promote feelings of fullness, which may help with weight management.
• Boosts bone health: Tempeh is a good source of phosphorus, as well as delivers some calcium, which are both essential for maintaining strong bones and helping prevent conditions like osteoporosis.

How to work tempeh into your diet

There are many delicious ways to incorporate tempeh into your diet, whether you’re a vegetarian, vegan or just looking to add more plant-based protein to your meals.

“It can be a good ground meat alternative,” says Culbertson. “But it’s also really nice if you want to just crumble it and put it on a salad.” Basically, if you think of a meat-based recipe, tempeh can probably replace it. You can work it into burgers, skewers, sandwiches, wraps and even soups.

Culbertson also highlights that the key to cooking tempeh well is seasoning! Here are some ways to make your tempeh tasty:

• Marinades: You can make different marinades that contain a mix of soy sauce, olive oil or even barbeque sauce.
• Dry rubs: Different types of dry rubs can also add flavor to tempeh. Depending on what you prefer, you can use smoked paprika, cumin or chili powder. Or for a more herbal taste, you can do an herb rub that mixes thyme, rosemary, basil and oregano.
• Sauces and glazes: There are also a ton of different sauces and glazes you can use for tempeh. Try maple syrup and honey with your spices for a sweet and spicy glaze.
• Cooking: You can also season your tempeh right as you’re cooking it. Whether you’re sauteing or steaming, tempeh can soak up the flavor of different spices and herbs.

You can combine several of these seasoning tactics, too. “If you really want to absorb the flavor, you can steam the tempeh for 10 minutes, and then, it’ll absorb more of whatever sauce or seasoning you’re using,” Culbertson explains.

Who shouldn’t try tempeh?

Unless you have a soy allergy, tempeh works for just about everyone. If you try tempeh and enjoy it, then there aren’t any reasons you shouldn’t put it into regular rotation as part of a balanced diet.

So now that you have some ideas for tempeh, it’s time to get to cooking!