Mushrooms vs Tempeh
Side-by-side macro comparison. Mushrooms vs Tempeh per their standard serving sizes.
Macro Comparison Table
| Macro | Mushrooms | Tempeh | Difference |
|---|---|---|---|
| Calories | 15 cal | 195 cal | -92% Mushrooms |
| Protein | 2.2g | 20g | -89% Mushrooms |
| Carbs | 2.3g | 8g | -71% Mushrooms |
| Fat | 0.2g | 11g | -98% Mushrooms |
Differences shown relative to Mushrooms. Positive = Mushrooms has more.
Quick Take
Mushrooms delivers 15 calories per serving with 2.2g protein, 2.3g carbs, and 0.2g fat. Tempeh delivers 195 calories with 20g protein, 8g carbs, and 11g fat. The most meaningful difference: Mushrooms saves 180 calories per serving — meaningful over a week of meals. For protein density per calorie, Mushrooms wins at 59% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Mushrooms gives you 180 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), Mushrooms 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 Mushrooms and Tempeh are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Mushrooms or Tempeh?
Tempeh has more protein: 20g vs 2.2g per serving. That's a difference of 17.8g.
Which has fewer calories, Mushrooms or Tempeh?
Mushrooms has 15 calories per serving vs 195 calories in Tempeh — a difference of 180 calories.
Is Mushrooms or Tempeh better for keto?
Mushrooms is the better keto choice at 2.3g carbs per serving vs 8g carbs in Tempeh.
Is Mushrooms or Tempeh better for weight loss?
For weight loss, Mushrooms gives you more calorie flexibility (180 cal less per serving). For preserving muscle during a deficit, Mushrooms delivers more protein per calorie. Most people on cuts benefit from Mushrooms.
Which Is Better for Your Goal?
🔥 Weight Loss
Mushrooms
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
Mushrooms
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 Mushrooms and Tempeh stack up: