Fit People! When you eat at a warteg (local food stall), are you on team tofu, team tempeh, or do you just take both?
Both of these foods are very popular in Indonesia. Besides being affordable and easy to find, they are known as good sources of plant-based protein at a budget-friendly price.
But between the two, which one is actually more nutritious? Many people just know they are healthy, but rarely look deeper into the real facts.
Let’s break down tofu and tempeh, not only by comparing their numbers, but also by figuring out which one matches your health needs and lifestyle better.
A Quick Look at Tofu and Tempeh
Although both are made from soybeans, the production process is very different.
Tofu: Originating from China, tofu is made by coagulating soy milk and pressing it into soft white blocks.
Tempeh: A native Indonesian food, tempeh is made by fermenting whole soybeans with the Rhizopus fungus. This process gives it a firm texture, richer flavor, and a unique aroma.
Many researchers even call tempeh a local superfood because of its special nutrients. It is one of the few plant-based foods that naturally contain vitamin B12.
Nutritional Comparison: Tofu vs Tempeh
Here is the nutrition data from the USDA per 100 grams:
Tofu
- Calories: ~94 kcal
- Protein: ~9.4 g
- Fat: ~4.8 g
- Carbs: ~2.35 g
- Calcium: ~176 mg
- Iron: ~1.69 mg
- Potassium: ~147 mg
Tofu is a good source of calcium and iron. It also contains isoflavones that support heart health and hormone balance. Because of its high water content, tofu is much lower in calories.
Tempeh
- Calories: ~167 kcal
- Protein: ~19 g
- Fat: ~11 g
- Carbs: ~11.9 g
- Fiber: ~8.3 g
- Calcium: ~71 mg
- Iron: ~2.14 mg
- Potassium: ~333 mg
Tempeh clearly stands out in terms of nutrient density. It has almost twice the protein, plenty of fiber, and most importantly vitamin B12 from fermentation. It is also rich in magnesium, phosphorus, iron, and zinc.
Quick takeaway: If you want protein, fiber, and vitamins, tempeh is the winner. If you need a lighter and low-calorie side dish, tofu is the better option.
How Processing Affects Nutrition
The way these foods are made greatly affects their nutritional content.
Tofu is made from soy milk, giving it a soft texture that is easy to digest. This process removes much of the fiber and some nutrients, but it makes tofu very low in calories and neutral in flavor.
Tempeh is made by fermenting whole soybeans.
Fermentation is the key. The Rhizopus fungus not only binds the beans together, it also breaks down complex nutrients into simpler forms that are easier for the body to absorb.
As a result, tempeh contains probiotics that are good for digestion, enzymes, and even new vitamins such as B12.
Health Benefits of Tofu
- Low calorie, perfect for weight loss diets
- Plant protein, supports muscle repair after workouts
- High in calcium, helps maintain bone density
- Soft texture, safe for children, seniors, or people with digestive issues
Health Benefits of Tempeh
- High in protein and fiber, keeps you full longer
- Natural probiotics, support digestion and boost immunity
- Contains vitamin B12, essential for the nervous system and red blood cell production
- Isoflavones and antioxidants, support heart health and help lower cholesterol
- Excellent plant protein source for vegetarians and vegans
Practical Tips for Eating Tofu and Tempeh
Healthy eating is not only about what you eat but also about how you cook it.
Both tofu and tempeh are often fried, but frying makes them absorb too much oil.
- Tofu: Try steaming, stir frying, or boiling it in soup. You can also blend it into smoothies for a plant-based protein boost.
- Tempeh: Roast it in the oven or air fryer, stir fry it with vegetables, or make tempeh steak.
The best approach is not to choose one over the other, but to combine them. Eat tofu when you want something lighter and low in calories, and choose tempeh when you need more protein, fiber, and vitamins, especially after workouts.
So, Which One Is Better?
The real answer is not which one is better, but which one fits your needs.
- If you want more protein, fiber, and vitamins, tempeh is the better choice.
- If you want a lighter option with fewer calories, tofu is the best option.
Both tofu and tempeh are local superfoods with unique strengths. They complement each other perfectly if you know when and how to eat them.
So, do not just follow the trend, but understand your own nutrition needs. Balance your meals with both tofu and tempeh, and #StayFocus on nutrition and consistent training. With the right combination, your fitness results will be stronger.
Fit People, why not try combining tofu and tempeh after your workout at Focus Fit? It will make your training results even more effective.
References
- USDA FoodData Central (Nutrition data for tofu and tempeh)
- Journal of Nutrition (Tempeh as a local superfood)
- Harvard T.H. Chan School of Public Health (Plant-based protein and heart health)
