Food Fight!: Tofu vs. Tempeh

186715921

186715921

Tofu

Photo by: -lvinst-

-lvinst-

Do you turn to tofu or tempeh as a meatless protein option? Find out which of these soy-based foods is the healthier choice.

Made from curdled soy milk, a 3-ounce portion of firm tofu (about the size of a smartphone) contains 120 calories, 6 grams of fat and 12 grams protein, plus minerals like selenium, zinc, iron, magnesium and potassium. Blocks of tofu are also commonly packed in a calcium-containing solution to preserve freshness, which also boosts content of the bone-building mineral.

The beauty of tofu is that it will take on any flavor it's prepared with. Its various textures include tender "silken" and more sturdy blocks labeled as "firm" and "extra firm." This versatility allows for tofu to be steeped into soup, roasted, fried, baked or pureed into smoothies, puddings and frozen treats.

(If you're curious about the controversies around eating too much soy, get the facts.)

Tempeh

This plant-based protein option is made from soybeans that have been fermented and compressed. It has an earthy, nutty flavor and a denser texture. Many brands of packaged tempeh are combined with other grains like barley and rice, plus seasonings and flavorings from flax and sesame seeds.

A 3-ounce portion of tempeh averages 160 calories, 9 grams of fat and 15 grams of protein. It contains plentiful amounts of B-vitamins and minerals like iron, calcium, potassium and magnesium.

Add tempeh to stir fry or marinate then bake, grill or fry. It can also be crumbled and added to soups and stews to add a pleasant chunky texture.

Healthy Eats Winner: Tofu! It's a close call from a nutrition standpoint but the versatility of tofu makes it come out on top.

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. See Dana's full bio »

Keep Reading

Next Up

Star in Training

The Next Food Network Star winner Aarti Sequeira takes us through the making of her new show, Aarti Party.

Food Fight!: Pasta vs. Pizza

These two Italian delights are going head-to-head! See which mouthwatering favorite will come out on top.

Food Fight: Eggnog vs. Hot Cocoa

'Tis the season for eggnog and hot chocolate. Find out which is the most sensible choice – it all comes down to how you make it.

Food Fight: Beer vs. Liquor

Labor Day is around the corner—should you grab an ice cold beer or choose a spirits-filled cocktail? This battle is a tricky one…

Food Fight!: Broccoli vs. Kale

A popular ad agency is pitting broccoli against kale. But is one of these cruciferous veggies healthier than the other?

Food Fight: Agave vs. Honey

Food fight! Agave versus honey: which is the healthier choice?

Food Fight!: Smoothie vs. Juice

Should you gulp down a glass of refreshing juice or opt for the blended deliciousness of a smoothie? We pit these two foods against each other in this latest food fight.

Carolina vs. Colorado: Regional Food Fight

Super Bowl 50 pits a Southeastern barbecue powerhouse against a Colorado city known for stellar Mexican food and microbrews, promising a fierce battle on the food front.

Food Fight! Lemonade vs. Iced Tea

Looking to quench your thirst with one of these summertime classics? First, check out which drink came out on top in this battle of the beverages.

Food Fight: Greek vs. Regular Yogurt

Both Greek yogurt and regular yogurt have healthy components, but which is the better choice?