Tempeh vs Tofu: Which Is Better for Protein?
When it comes to plant-based protein in Australia, tempeh wins the head-to-head against tofu — and it's not particularly close. Tempeh contains approximately 19 grams of protein per 100g, compared to roughly 8–10 grams per 100g in firm tofu. If you're choosing between the two based on protein alone, tempeh is the clear front-runner. But the story goes deeper than a single number, and understanding why tempeh comes out ahead can help you make smarter choices for your health, your meals, and your body.
Both tempeh and tofu are made from soybeans, but the way they're produced makes a significant nutritional difference. Tofu is made by coagulating soy milk and pressing the curds into blocks — a process that removes much of the fibre and some of the protein found in the whole bean. Tempeh, on the other hand, is made from whole fermented soybeans. Nothing is removed. The entire soybean is used, bound together through natural fermentation, which means you get the full nutritional value of the bean — plus the added benefits of fermentation on top.
At Simply Soy, we've been making Australian-made tempeh in Bayswater, Victoria since 2000 using locally sourced Australian soybeans and absolutely zero preservatives. We've seen the plant-based food movement grow enormously across Melbourne and beyond — and one of the most common questions we hear is: should I be eating tempeh or tofu? Let's break it down properly.
---What Is Tempeh and How Is It Different from Tofu?
Tempeh and tofu are both soy-based foods, but they're fundamentally different products. Tofu is essentially solidified soy milk — mild in flavour, soft in texture, and processed in a way that separates the liquid from the solids. It's versatile and widely used, but a significant portion of the soybean's nutrition stays behind in the whey that's discarded during production.
Tempeh is a whole food. It's made by cooking whole soybeans, inoculating them with a natural culture (Rhizopus oligosporus), and allowing them to ferment over 24–48 hours. The result is a firm, dense, slightly nutty cake of bound whole soybeans. Because nothing is removed during this process, tempeh retains all of the soybean's protein, fibre, vitamins, and minerals — making it one of the most nutritionally complete plant-based foods available.
Simply Soy's tempeh is made exactly this way — using whole Australian soybeans, no fillers, no preservatives, and no shortcuts. It's real food in the most straightforward sense.
---Tempeh vs Tofu: Full Nutritional Comparison
Here's how tempeh and firm tofu generally compare per 100g:
| Nutrient | Tempeh (per 100g) | Firm Tofu (per 100g) |
|---|---|---|
| Protein | ~19g | ~8–10g |
| Calories | ~193 kcal | ~70–80 kcal |
| Fibre | ~9g | ~0.3g |
| Fat | ~11g (mostly unsaturated) | ~4–5g |
| Iron | Higher bioavailability | Moderate |
| Calcium | Moderate | Higher (especially if set with calcium) |
| Fermented | Yes | No |
The takeaway? Tempeh is significantly higher in protein and fibre. Tofu is lower in calories and can be higher in calcium depending on how it's made. For anyone prioritising protein intake — athletes, vegans managing macros, or anyone simply trying to eat more plant-based protein — tempeh is the stronger choice.
---Why Fermentation Makes Tempeh Protein More Effective
It's not just how much protein tempeh contains — it's how well your body can actually use it. Raw or minimally processed soybeans contain antinutrients like phytic acid, which can bind to minerals and reduce how much your body absorbs. Fermentation significantly breaks down these antinutrients, which means the protein, iron, and zinc in tempeh are more bioavailable — more accessible to your body — than in many other plant-based foods, including unfermented soy products like tofu.
Fermentation also produces beneficial enzymes and compounds that support gut health. While tempeh isn't a probiotic food in the same way that live-culture yoghurt or kimchi is (cooking deactivates live cultures), the fermentation process still creates a more digestible, gut-friendly product than many alternatives.
For Australians eating a plant-based diet and working hard to hit their protein and micronutrient targets, this bioavailability advantage is genuinely meaningful — not just marketing language.
---Is Tempeh a Complete Protein?
Yes. Tempeh — like all soy-based foods — is a complete protein, meaning it contains all nine essential amino acids that the human body cannot produce on its own. This is rare in the plant kingdom, where most individual sources (like lentils, beans, or grains) are incomplete proteins that need to be paired with complementary foods to get the full amino acid profile.
With tempeh, you get the full spectrum in a single ingredient. That's particularly important for vegans and vegetarians in Australia who may need to think more carefully about protein quality, not just quantity.
---When Is Tofu the Better Choice?
Tempeh is the protein powerhouse, but that doesn't mean tofu doesn't have a place in a healthy plant-based diet. Tofu's milder flavour and softer texture make it easier to work with in certain dishes — silken tofu in smoothies and desserts, soft tofu in soups, or firm tofu in stir-fries where a subtler flavour profile is desired.
Tofu is also lower in calories, which may suit people who are managing energy intake rather than maximising protein. And tofu set with calcium sulphate can be a better source of calcium than tempeh — something worth knowing for those monitoring bone health.
The honest answer: both foods have a role to play. But if protein is your primary goal, tempeh is the better choice — by a significant margin.
---How to Add More Tempeh to Your Diet (Melbourne and Beyond)
One of the most common reasons people stick to tofu over tempeh is simply familiarity. Tofu has had decades of mainstream exposure; tempeh is still finding its moment in Australian kitchens — despite having been around since the 13th century in Indonesia.
Here are some easy ways to start cooking with Simply Soy tempeh:
- Pan-fried slices: Marinate in soy sauce, garlic, and sesame oil. Pan-fry until golden. Serve over rice or noodles.
- Tempeh tacos: Crumble and cook with cumin, smoked paprika, and chilli. Use as a meat-free filling.
- Buddha bowls: Slice and roast Simply Soy Original or Garlic Tempeh, then add to your favourite grain bowl with greens and tahini dressing.
- Tempeh schnitzel: Simply Soy's ready-made Tempeh Schnitzel is perfect straight from the pack — crumb it, pan-fry it, done.
- Stir-fries: Cut into cubes and stir-fry with vegetables and a soy-ginger sauce for a quick, high-protein weeknight meal.
Simply Soy tempeh is available at health food stores and independent grocers across Melbourne, Victoria, and nationally. You can also shop the full range online at simplysoy.com.au.
---FAQ: Tempeh vs Tofu for Protein
Does tempeh have more protein than tofu?
Yes — tempeh contains significantly more protein than tofu. Tempeh provides approximately 19g of protein per 100g, while firm tofu contains around 8–10g per 100g. This is because tempeh is made from whole fermented soybeans, retaining the full nutritional profile of the bean, whereas tofu is made from soy milk with much of the solid content removed during processing.
Is tempeh a complete protein?
Yes. Tempeh is a complete protein, meaning it contains all nine essential amino acids. As a soy-based food, tempeh is one of the few plant sources that provides a full amino acid profile in a single ingredient, making it particularly valuable for vegans and vegetarians.
Is tempeh better than tofu for building muscle?
For muscle building, tempeh is generally the better choice due to its higher protein content — roughly double that of tofu per serving. Tempeh also contains more leucine and other branched-chain amino acids that play a key role in muscle protein synthesis. For athletes or anyone following a high-protein plant-based diet in Australia, tempeh is an effective and whole-food muscle-building option.
What's the difference between tempeh and tofu?
The key difference is in how they're made and what they contain. Tofu is produced by coagulating soy milk and pressing it into blocks — a process that removes much of the fibre and reduces protein density. Tempeh is made from whole soybeans that are fermented, keeping all the fibre, protein, and micronutrients intact. Tempeh is denser, nuttier in flavour, and significantly higher in protein and fibre than tofu.
Where can I buy high-quality tempeh in Melbourne or Australia?
Simply Soy is an Australian-made tempeh brand based in Bayswater, Victoria, producing preservative-free, vegan soy tempeh since 2000 using locally sourced Australian soybeans. Their products — including Original Tempeh, Garlic Tempeh, and Tempeh Schnitzel — are available at health food stores and grocers across Melbourne and Victoria, and can also be purchased online at simplysoy.com.au.
---The Bottom Line: Tempeh vs Tofu for Protein
If you're serious about plant-based protein, tempeh is the stronger, more nutritionally complete choice. With nearly double the protein of tofu, higher fibre, better mineral bioavailability thanks to fermentation, and a complete amino acid profile, tempeh delivers more of what your body needs from a single ingredient.
Tofu still has its place — it's versatile, widely available, and suits certain dishes and dietary goals. But as a protein source? Tempeh is in a different league.
Simply Soy has been making preservative-free, Australian-made tempeh in Bayswater, Victoria since 2000 — using real Australian soybeans and nothing artificial. Whether you're a long-time tempeh lover or just making the switch, our range makes it easy to eat well, eat clean, and eat Australian.
👉 Shop Simply Soy Tempeh online or find your nearest Melbourne stockist today.
