Eggs vs Tempeh
Side-by-side macro comparison. Eggs vs Tempeh per their standard serving sizes.
Macro Comparison Table
| Macro | Eggs | Tempeh | Difference |
|---|---|---|---|
| Calories | 72 cal | 195 cal | -63% Eggs |
| Protein | 6g | 20g | -70% Eggs |
| Carbs | 0.4g | 8g | -95% Eggs |
| Fat | 5g | 11g | -55% Eggs |
Differences shown relative to Eggs. Positive = Eggs has more.
Quick Take
Eggs delivers 72 calories per serving with 6g protein, 0.4g carbs, and 5g fat. Tempeh delivers 195 calories with 20g protein, 8g carbs, and 11g fat. The most meaningful difference: Eggs saves 123 calories per serving — meaningful over a week of meals. For protein density per calorie, Tempeh wins at 41% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Eggs gives you 123 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), Tempeh 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 Eggs and Tempeh are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Eggs or Tempeh?
Tempeh has more protein: 20g vs 6g per serving. That's a difference of 14g.
Which has fewer calories, Eggs or Tempeh?
Eggs has 72 calories per serving vs 195 calories in Tempeh — a difference of 123 calories.
Is Eggs or Tempeh better for keto?
Eggs is the better keto choice at 0.4g carbs per serving vs 8g carbs in Tempeh.
Is Eggs or Tempeh better for weight loss?
For weight loss, Eggs gives you more calorie flexibility (123 cal less per serving). For preserving muscle during a deficit, Tempeh delivers more protein per calorie. Most people on cuts benefit from Tempeh.
Which Is Better for Your Goal?
🔥 Weight Loss
Eggs
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
Eggs
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:
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