Tofu vs Tempeh vs Edamame: Which Has More Protein?

Macronutrient Comparison (per 100g)

Micronutrient Comparison (per 100g)

Protein Quality: Which Soy Food Wins?

All three foods are complete proteins — they supply all nine essential amino acids that the human body cannot synthesize on its own. This is unusual for plant foods and is one of the main reasons soy occupies a central role in vegetarian and vegan diets. On raw protein density, tempeh leads at 20.29g per 100g, followed by tofu at 17.27g and edamame at 11.91g. The gap between tempeh and edamame is meaningful: a 150g serving of tempeh delivers roughly 30g of protein, while the same amount of edamame provides about 18g. The picture shifts slightly when you look at protein relative to calories. Tofu offers more protein per calorie than tempeh — 17.27g at 144 kcal versus 20.29g at 192 kcal. For anyone managing calorie intake tightly while trying to hit a protein target, firm tofu is the more efficient vehicle. Edamame is the lowest on both measures, though it compensates with fiber and a whole-food eating experience that tempeh and tofu do not replicate.

Fermentation, Digestion, and Mineral Absorption

The processing method behind each food has real nutritional consequences. Tempeh is fermented. Soybeans are cooked, inoculated with Rhizopus mold spores, and left to bind into a dense cake over 24 to 48 hours. During fermentation, phytates — compounds in legumes that bind minerals and reduce their absorption — are partially broken down. This means that the minerals in tempeh, particularly iron and zinc, are more bioavailable than the same minerals in unfermented soy foods. Fermentation also produces a modest probiotic effect, though most of the live cultures do not survive cooking. Tofu is made by curdling heated soy milk with a coagulant and pressing the resulting curds into blocks. It is not fermented. The coagulant used — calcium sulfate in the case of firm tofu — is where the extraordinary calcium figure comes from. Without it, tofu's calcium content would be far lower and closer to edamame. Edamame is the most straightforward of the three: whole immature soybeans, boiled or steamed. Nothing is removed or transformed beyond cooking. The phytate content is similar to other legumes, which places it below tempeh on mineral bioavailability but still within the range of useful dietary contribution. The intact bean also means the highest fiber content of the three: 5.2g per 100g.

The Calcium Gap Is Significant for Vegans

The calcium figures in this comparison deserve direct attention. Firm tofu made with calcium sulfate contains 683mg of calcium per 100g. Tempeh contains 111mg and edamame 63mg. That gap — roughly sixfold between tofu and tempeh — is not a rounding difference. It has meaningful implications for people who do not consume dairy. The recommended daily calcium intake for adults is 1,000mg (1,200mg for those over 50). A 150g serving of firm calcium-set tofu provides approximately 1,025mg — enough to cover the entire daily requirement in one ingredient. No other common plant food delivers calcium at that concentration outside of fortified products. This matters most for vegans, people with lactose intolerance, and anyone intentionally limiting dairy. Tempeh and edamame are nutritionally strong foods, but neither can substitute for tofu when calcium is the priority. If you are relying on soy foods as a significant calcium source, the type of tofu and its coagulant matter: look for calcium sulfate (also labeled as E516) on the ingredient list, not nigari (magnesium chloride), which produces much lower calcium content.

Which One Should You Choose?

Each of these three foods has a context where it is the best option, and the decision rarely needs to be exclusive. Choose tempeh when protein density is the main goal. At 20.29g per 100g, it delivers the most protein of the three and benefits from fermentation improving mineral bioavailability. It holds up well to high-heat cooking — sliced and pan-fried, crumbled into grain bowls, or marinated and grilled — and its firmer texture suits people who want something more substantial than soft tofu. The slightly earthy, nutty flavor is distinctive and works well with bold sauces and spices. Choose firm calcium-set tofu when calcium intake is a concern. No other common plant food in everyday cooking provides calcium at 683mg per 100g. It is also the most calorie-efficient protein source of the three, which makes it well-suited to higher-volume eating. Firm tofu takes on the flavor of whatever it is cooked with, making it flexible across cuisines — from scrambles and stir-fries to soups and curries. Choose edamame when you want a minimally processed whole food with meaningful fiber. At 5.2g of fiber per 100g it significantly outpaces the other two, and eating whole beans carries a satiety advantage that processed forms do not fully replicate. Edamame also has the highest potassium content of the three (436mg per 100g), making it useful in diets that emphasize potassium for blood pressure support. It works as a snack, in salads, or stirred into grain dishes.

Key Takeaways

• Tempeh has the highest protein content at 20.29g per 100g, followed by firm tofu at 17.27g and edamame at 11.91g.
• All three are complete proteins — they supply all nine essential amino acids, which is uncommon for plant foods.
• Tofu made with calcium sulfate contains 683mg of calcium per 100g — roughly six times more than tempeh and ten times more than edamame. This is the result of the coagulant, not soybeans themselves.
• Tempeh is fermented, which partially breaks down phytates and improves the bioavailability of iron and zinc compared to unfermented soy foods.
• Edamame has the most fiber (5.2g per 100g) and the highest potassium of the three (436mg), making it the strongest whole-food option for gut health and blood pressure support.
• For protein per calorie, tofu is the most efficient: 17.27g protein at 144 kcal versus tempeh's 20.29g at 192 kcal.
• The type of coagulant in tofu matters for calcium: look for calcium sulfate (E516) on the label, not nigari, if calcium is your goal.