Even if you’re not planning on going completely vegetarian or vegan, there are so many reasons to switch to a more plant-based diet. Eating less meat not only reduces the risk of chronic diseases such as type 2 diabetes and heart disease, it is also better for the planet, as beef production consumes a disproportionate amount of the world’s resources.
The good news is that you no longer have to flock to a health food store on the outskirts of town to find plant-based options: there are tons of meat substitutes and plant-based proteins in the supermarket these days, and some are better for you than others.
Two of the biggies: tofu and tempeh, which people often confuse because they are both made from soy. Here’s the difference between these two products, plus how to find out which one is best for you.
What is tofu anyway?
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Tofu, which packed white or off-white stones in water, is actually congealed soy milk curds that have been crushed into blocks. Like the way cheese is made, the soymilk is heated, which separates the solids from the liquid, and then a coagulant is used to bind the curds together.
Depending on the type of soy being used, what’s added (if any), and what coagulant is used, the texture can be firm (great for grilling) or softer, more like custard. “Calcium sulfate is the most commonly used coagulant,” said Abby Cannon, RD, CDN, a New York dietitian who specializes in sustainable, healthy eating.
This means that most tofu is, in fact, fortified with calcium. “It’s a great source of protein, it’s a complete protein, and it’s high in lysine, an essential amino acid that can be low in vegan and vegetarian diets,” she says.
According to the USDA, 100 grams (about 3.5 oz) of tofu has:
- 94 calories
- 9.4 g of protein
- 5 g fat
- 2 g carbohydrates
- 2.4 g of fiber
Tofu also contains no sugar and 176 g of calcium, which is more than 17% of what you need in a day (and you will probably eat more than 3.5 grams anyway).
OK, so what’s tempeh?
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Tempeh is also a sliceable, cookable block, but it is made from soybeans, unlike soy milk.
“If it’s really high quality tempeh, you can often see the beans in the block,” Cannon says. “Brands really do vary, and when it’s processed more, it looks like a scoop.”
The crucial difference, nutritionally, is that the soybeans are fermented before they are pressed. “Fermentation is the process of using bacteria and yeast to break down the carbohydrates naturally present in food,” Cannon says. This places tempeh in the probiotic food category, alongside certain yogurts and other fermented foods such as kimchi.
“Any fermented food is good for gut health, and so is tempeh.” Like tofu, tempeh is a complete protein and rich in lysine.
According to the USDA, 100 g of tempeh contains:
- 195 calories
- 20 g of protein
- 11 g fat
- 8 g carbohydrates
While the USDA doesn’t list a fiber count, Tofurky Organic Soy Tempeh lists 4 g of fiber in a 3 oz serving, as well as no sugar or sodium.
So do you choose tofu or tempeh?
Both (or both) are great for eating two to three times a week, Cannon says. “They are quite similar nutritionally,” she says. Neither has a strong flavor, so they take on the flavor of the sauce or seasoning you use to prepare them, she says. “It really depends on how you feel.”
Whatever you choose, Cannon says, look for organic, non-GMO soy products, as conventional soy cultivation practices involve many pesticides, so have been linked to cancer.
Still can’t decide? Here’s a side by side comparison:
Tofu Benefits:
- It’s usually less expensive than tempeh (for example, a national chain currently lists it for about $ 2 / lb as opposed to $ 3.50 for a half pound of tempeh, although prices vary).
- It absorbs the flavor of sauces more easily than tempeh and can therefore be marinated briefly.
- Silk textured tofu is also great for tossing into a smoothie.
Tempeh benefits:
- It contains more protein than tofu.
- It’s denser and the texture is more like meat, if you’re looking for a substitute.
- Thanks to the probiotics it is good for your intestines.
Wait, haven’t I heard that soy products are bad for you?
You may have heard that, but for the vast majority of us, it’s not true. “Doctors can tell certain people that they have had certain types of breast cancer [estrogen receptor positive breast cancer] to avoid soy, ”says Cannon. Still, the current thought is that not only soy does that not increase the risk of breast cancer, it may reduce it.
The confusion, according to the Oncology Nutrition practice group of the American Academy of Nutrition and Dietetics, is that while soy contains phytoestrogens (isoflavones, which have a similar structure to estrogen), it does not itself contain estrogen. In any case, whole food soy products are not high in isoflavones.
Supplements can be a different story, though: Supplements contain more isoflavones, according to the Mayo Clinic, and there may be a link with cancer at higher amounts. So with tofu and tempeh, like all other foods, it’s best to eat them in the least processed form you can find, Cannon says.
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