TVP vs. Tofu vs. Tempeh: Which is the Best Protein? (2024)

FAQs

TVP vs. Tofu vs. Tempeh: Which is the Best Protein? ›

Fermenting the soybeans actually increases their nutritional value. 1 ounce of tempeh contains about 10 g of protein, but can vary depending on the brand. That's not quite as much as TVP but a lot more than tofu. I rank tempeh as the best quality protein out of the three.

Tempeh and tofu are both excellent sources of protein. Both of them are a great addition to your diet whether you're a vegan, vegetarian or flexitarian.

Generally, tempeh is higher in protein than tofu. This is primarily due to the additional legumes, grains, seeds and nuts used to make tempeh. If your goal is to incorporate more protein into your meals, we recommend incorporating more cooked tempeh into your recipes.

Possibility of consuming other harmful ingredients — Because TVP is found in mostly processed foods, you're likely to consume additives, preservatives, lots of sodium and added sugar, and other unwanted ingredients if you consume a lot of products that contain it.

Textured vegetable protein (TVP) is a complete protein because it contains all nine of the essential amino acids that we must get from our diet. It is devoid of saturated fat, cholesterol, and fat.

You should avoid tempeh if you have a soy allergy. There is some concern that soy may affect how your thyroid works or how you absorb thyroid medication. To be safe, you should talk to your doctor about eating tempeh or other soy products if you have a thyroid disorder.

Asche said tempeh is a great protein source for vegetarians and vegans who want to build muscle because it has more protein than other nonmeat options. It's also a higher-calorie food than other protein-rich foods like chickpeas or black beans, she said, so you don't have to eat as much of it.

So, while it's fine to enjoy TVP from time to time, aim to pair it with other nutritious protein sources in your diet. TVP is often made from soy, a crop that's often genetically modified and is a common allergen. Aim to pair TVP with other sources of protein in your diet.

Tofu does not contain nearly as much protein per serving as TVP – 1 ounce of tofu contains 2 g of protein – but I still rank it as a higher quality protein because it is far less processed.

The most widespread TVP are made using soy, wheat or pea proteins and mixtures thereof.

Is there a vegetable that is a complete protein? ›

Plant foods usually provide some but not all of the amino acids. They don't provide complete protein. There are some exceptions — quinoa, for example, has complete protein. Soybeans, too.

Bulgur: Ancient “instant” wheat form that can be steamed, chopped and dried. Rehydrated in water or vegetable stock to give mock meats a chunky, chewy texture. Can be used instead of TVP or TSP.

In conclusion, while TVP is a processed food, it is not considered highly processed compared to many other food products on the market. Its nutritional benefits, particularly for those seeking plant-based protein sources, can make it a valuable addition to a balanced diet.

Fact: soy doesn't cause breast enlargement in men. Fact: soy doesn't raise your breast cancer risk. It's actually linked to a lower risk of breast cancer. “It's completely safe and healthy to eat up to two to three servings of soy products, such as tempeh, daily,” says Palmer.

Tempeh is a nutrient-dense complete protein food because it contains all nine essential amino acids. In comparison to other typical protein sources like meats, eggs, or fish, tempeh has little to no saturated fats or cholesterol. Tempeh is a good source of calcium which promotes bone health.

Benefits of Tempeh

Tempeh is plant-based, which means its ingredients provide a lot of nutritional value. The food feels especially healthy when compared to the meats tempeh often replaces.

What stands out in the nutrition breakdown of tempeh is its protein content. The 20 grams it delivers in a 3-ounce serving is about 60 percent more than you'll get from tofu. This is about the same amount of protein as what's in chicken breast.