Canned Chicken vs Tempeh
Side-by-side macro comparison. Canned Chicken vs Tempeh per their standard serving sizes.
Canned Chicken
per 2 oz drained (56g)
Macro Comparison Table
| Macro | Canned Chicken | Tempeh | Difference |
|---|---|---|---|
| Calories | 60 cal | 195 cal | -69% Canned |
| Protein | 14g | 20g | -30% Canned |
| Carbs | 0g | 8g | -100% Canned |
| Fat | 1g | 11g | -91% Canned |
Differences shown relative to Canned Chicken. Positive = Canned Chicken has more.
Quick Take
Canned Chicken delivers 60 calories per serving with 14g protein, 0g carbs, and 1g fat. Tempeh delivers 195 calories with 20g protein, 8g carbs, and 11g fat. The most meaningful difference: Canned Chicken saves 135 calories per serving — meaningful over a week of meals. For protein density per calorie, Canned Chicken wins at 93% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Canned Chicken gives you 135 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Canned Chicken delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Tempeh brings 195 calories — useful when you're chasing a surplus and struggling to eat enough. Tempeh delivers 20g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Both Canned Chicken and Tempeh are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Canned Chicken or Tempeh?
Tempeh has more protein: 20g vs 14g per serving. That's a difference of 6g.
Which has fewer calories, Canned Chicken or Tempeh?
Canned Chicken has 60 calories per serving vs 195 calories in Tempeh — a difference of 135 calories.
Is Canned Chicken or Tempeh better for keto?
Canned Chicken is the better keto choice at 0g carbs per serving vs 8g carbs in Tempeh.
Is Canned Chicken or Tempeh better for weight loss?
For weight loss, Canned Chicken gives you more calorie flexibility (135 cal less per serving). For preserving muscle during a deficit, Canned Chicken delivers more protein per calorie. Most people on cuts benefit from Canned Chicken.
Which Is Better for Your Goal?
🔥 Weight Loss
Canned Chicken
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Tempeh
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Canned Chicken
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
→ Calculate My Macros (Free)Related Comparisons
Other ways Canned Chicken and Tempeh stack up:
Full Canned Chicken guide • Full Tempeh guide • All comparisons