Are tofu and tempeh healthy? Unpacking the Nutritional Differences of Two Soy Powerhouses

October 15, 2025 •

3 min read

Over 5% of the UK population now identifies as vegan or vegetarian, making plant-based proteins more popular than ever. As staples in many vegetarian and vegan diets, a common question is: are tofu and tempeh healthy? While both originate from soybeans, their distinct processing methods give them unique nutritional profiles and health benefits.

Quick Summary

Both tofu and tempeh are nutritious soy-based foods, but differ significantly due to their preparation. Tempeh, made from fermented whole soybeans, offers more protein, fiber, and probiotics. Tofu, made from condensed soy milk, is a complete protein, lower in calories, and rich in calcium.

Key Points

Complete Protein: Both tofu and tempeh provide all nine essential amino acids, making them excellent, high-quality plant protein sources.
Fermentation Difference: Tempeh is fermented, leading to higher fiber, protein, and potentially probiotic content, while tofu is made from condensed soy milk, resulting in a softer product.
Gut Health: The fermentation process in tempeh creates beneficial prebiotics, supporting a healthy and balanced gut microbiome.
Mineral Content: Many tofu products are excellent sources of calcium, while tempeh offers a broader range of minerals, including copper, manganese, and magnesium.
Heart Health: Both soy foods contain isoflavones and healthy fats that can help lower LDL cholesterol and blood pressure, contributing to better cardiovascular health.
Versatile Cooking: Tofu's mild flavor absorbs marinades well, making it great for various dishes, while tempeh's nutty flavor and firm texture make it a hearty meat substitute.

What is Tofu and How is it Made?

Tofu is a versatile food made from condensed soy milk, similar to how cheese is produced. The resulting curds are pressed into blocks with varying textures. Tofu's neutral taste allows it to absorb flavors well, making it adaptable in many dishes.

Nutritional highlights of tofu include:

Complete Protein: It contains all essential amino acids.
Rich in Calcium and Minerals: Many tofu types are high in calcium and contain magnesium, iron, and potassium.
Low in Saturated Fat: Tofu is low in saturated fat and cholesterol, with beneficial unsaturated fats.
Isoflavones: Tofu contains isoflavones, plant compounds linked to antioxidant properties and potential health benefits.

What is Tempeh and How is it Made?

Tempeh, originating from Indonesia, is made from whole soybeans fermented with a specific mold. This process creates a firm block with an earthy, nutty flavor, distinct from tofu.

Key benefits of tempeh include:

Enhanced Nutrition: Fermentation can increase the availability of nutrients.
Higher Protein and Fiber: It typically offers more protein and significantly more fiber than tofu.
Probiotics and Gut Health: As a fermented food, tempeh contains beneficial prebiotics and potentially probiotics, supporting digestive health.
Vitamin B12: Tempeh may contain some vitamin B12, though levels are variable.

Tofu vs. Tempeh: A Nutritional Comparison


Feature	Tofu	Tempeh
Processing	Made from processed soy milk, pressed into a block.	Made from fermented, whole soybeans.
Texture	Soft and smooth to very firm, depending on the type.	Dense, chewy, and firm, with a visibly grainy texture from the soybeans.
Flavor	Very mild, absorbs the flavor of other ingredients.	Distinct, nutty, and earthy flavor.
Protein	Good source, but less per gram than tempeh.	Higher protein density per gram due to using whole beans.
Fiber	Very low fiber content.	Excellent source of dietary fiber.
Calcium	Often fortified with calcium sulfate, making it a superior calcium source.	Contains some calcium, but generally less than fortified tofu.
Probiotics	Does not contain probiotics.	Contains prebiotics and potential probiotics in fresh, unpasteurized form.

Health Benefits of Incorporating Soy Into Your Diet

Including soy foods like tofu and tempeh can contribute to overall health. Research has shown that these foods may reduce the risk of several health issues.

Heart Health

Soy consumption has been linked to a lower risk of cardiovascular disease. Isoflavones and unsaturated fats in soy can help manage cholesterol and blood pressure.

Cancer Prevention

Extensive research suggests soy consumption does not increase cancer risk and may be associated with a reduced risk of certain cancers, particularly breast and prostate cancer.

Bone Health

Calcium-fortified tofu is a good non-dairy source of calcium for strong bones. Soy isoflavones may also help reduce bone loss.

Weight Management

Both are high in protein and fiber, which help promote fullness and can aid in weight management.

Culinary Uses and Versatility

Both tofu and tempeh are highly adaptable in the kitchen.

Ideas for using tofu:

Scrambles using firm tofu.
Adding cubed tofu to stir-fries and curries.
Using silken tofu for creamy desserts and smoothies.
Baking or frying pressed tofu for crispiness.

Ideas for using tempeh:

Marinating and baking.
Using crumbled tempeh as a meat substitute.
Grilling tempeh slices.
Making tempeh 'bacon' for sandwiches.

Conclusion

Ultimately, are tofu and tempeh healthy? The answer is yes. Both are nutritious plant-based foods offering health benefits like complete protein, and supporting heart and bone health. The choice depends on personal preference and nutritional focus. Tempeh may be preferred for higher protein, fiber, and probiotics, while tofu is lower in calories, versatile, and often higher in calcium. Including both can provide a range of nutrients. For more information, consult resources like the Better Health Channel.

Frequently Asked Questions

Not necessarily, as both are highly nutritious. Tempeh is generally more nutrient-dense, with higher protein and fiber due to using the whole bean. Tofu is lower in calories and often fortified with more calcium.

Yes, fermentation is a key difference. It makes nutrients more bioavailable, increases fiber and vitamin content, and adds beneficial prebiotics and potentially probiotics for gut health.

Concerns about soy and cancer have been largely debunked by decades of research. In fact, studies often show that moderate consumption of soy foods like tofu and tempeh is associated with a reduced risk of certain cancers, including breast and prostate cancer.

The cooking method depends on the tofu's firmness. Firm or extra-firm tofu is great for pan-frying, baking, or stir-frying, especially after pressing to remove excess water. Silken tofu is best for creamy dishes like sauces, dressings, and smoothies.

Tempeh is very versatile and can be steamed, baked, marinated, grilled, or crumbled. Steaming tempeh for a few minutes can help it soften and absorb marinades better before baking or pan-frying.

No, both tofu and tempeh are made from soybeans. Individuals with soy allergies should avoid both products and consult a healthcare professional for guidance on alternative protein sources.

Yes, it is completely safe to eat uncooked tofu. Tofu is made from cooked soybeans during processing. It can be eaten cold in salads or smoothies straight from the package.

Tofu is often considered more beginner-friendly because of its neutral flavor profile, which easily takes on the taste of any seasoning or sauce. Tempeh has a stronger, nutty flavor that some people need time to adjust to.