Spinach vs Tempeh
Side-by-side macro comparison. Spinach vs Tempeh per their standard serving sizes.
Macro Comparison Table
| Macro | Spinach | Tempeh | Difference |
|---|---|---|---|
| Calories | 7 cal | 195 cal | -96% Spinach |
| Protein | 0.9g | 20g | -95% Spinach |
| Carbs | 1.1g | 8g | -86% Spinach |
| Fat | 0.1g | 11g | -99% Spinach |
Differences shown relative to Spinach. Positive = Spinach has more.
Quick Take
Spinach delivers 7 calories per serving with 0.9g protein, 1.1g carbs, and 0.1g fat. Tempeh delivers 195 calories with 20g protein, 8g carbs, and 11g fat. The most meaningful difference: Spinach saves 188 calories per serving — meaningful over a week of meals. For protein density per calorie, Spinach wins at 51% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Spinach gives you 188 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), Spinach 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 Spinach and Tempeh are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Spinach or Tempeh?
Tempeh has more protein: 20g vs 0.9g per serving. That's a difference of 19.1g.
Which has fewer calories, Spinach or Tempeh?
Spinach has 7 calories per serving vs 195 calories in Tempeh — a difference of 188 calories.
Is Spinach or Tempeh better for keto?
Spinach is the better keto choice at 1.1g carbs per serving vs 8g carbs in Tempeh.
Is Spinach or Tempeh better for weight loss?
For weight loss, Spinach gives you more calorie flexibility (188 cal less per serving). For preserving muscle during a deficit, Spinach delivers more protein per calorie. Most people on cuts benefit from Spinach.
Which Is Better for Your Goal?
🔥 Weight Loss
Spinach
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
Spinach
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
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