Tempeh vs. Tofu: How They Comparison, According to Dietitian

With the increasing popularity of plant-based diet, foods like tofu and tempeh are increasingly used. Soy foods such as tempeh and tofu provide complete protein, which can be especially helpful if you are eliminating or drastically reducing your meat intake.

But which food has a better nutritional profile? And which one is best to have on hand? Compare the health benefits and nutritional information of each food, then see what dietitians have to says about tofu and tempehs.

Tofu

Tofu is a traditional Asian dishes that has become more popular in the United States and Europe and is often used as a meat substitute. It is made from soybeans that have been soaked, cooked, crushed, and ultimately processed into different textures. The food is low in carbs, dairy free, gluten free, cholesterol free, and vegan, making it popular with people on specialized diet.

Tofu is easy to find in most groceries stores and comes in many styles, from firm to silky. It is extremely versatile because it takes the flavor of whatever you cook it with.

Nutritional information

The USDA provides the following nutritional information for a 100 gram (approximately 1/3 cup) serving of firm tofu.

Calories: 144

Fat: 8.7 g

Sodium: 14 mg

Carbohydrates: 2.8 g

Fiber: 2.3 g

Protein: 17.3 g

Be aware that the type and flavor of the tofu you buy can affect the nutritional information. Firmer tofu contains less water, so more calories. According to the USDA, a 100-gram serving of regular raw tofu provides 76 calories, 4.8 grams of fat, 1.9 grams of carbohydrate, 0.3 grams of fiber, and 8.1 grams of protein. prefer silken tofu, the USDA says you'll get 55 calories, 2.7 grams of fat, 2.9 grams of carbs, 0.1 grams of fiber, and 4.8 grams of protein in a 100 gram serving.

 

The preparation method also matters. According to the USDA, a 100-gram serving of fried tofu contains 270 calories, 20.2 grams of fat, 8.9 grams of carbohydrates, 3.9 grams of fiber, and 18.8 grams of protein.

Health benefits

Tofu is a great source of protein for those on a plant-based diet. It's easy to find in most grocery stores and is starting to be more common on restaurant menus. Tofu provides fiber, a nutrient many of us don't get enough of. And it's a great source of calcium too, provided that 350 milligrams (26% of the recommended daily value) in a 100-gram portion.

Tofu also contains isoflavones, a phytoestrogen comparable to the hormone estrogen.5 Research suggests that soy products that contain isoflavones, such as tofu, may offer several health benefits, including relief from puffs. heat during menopause, preventing certain cancers (such as breast and prostate). ). , and possibly reduce the risk of heart disease.6 However, more research is needed to fully understand the relationship between soy foods and these health issues, as some evidence points to negative associations with soy consumption. .7

Pros and cons

Advantages

Good source of key minerals

 

Provides protein of plant origin

 

Easy to find in most markets

 

Different varieties available

 

Versatile and easy to use

 

The inconvenients

Some health problems associated with soy consumption

Soy allergies are common

You may experience some side effects.

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