Tempeh
Fermented whole soybeans: 20 g protein and 9 g fibre per 100 g, with a firm, nutty bite.
Nutrition per 100 g
Standardised to 100 g of tempeh for fair comparison. Typical serving: 100 g — 192 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 192 kcal | 192 kcal | 100 kcal |
| Protein | 20.3 g | 20.3 g | 10.6 g |
| Carbohydrate | 7.6 g | 7.6 g | 4 g |
| Fat | 10.8 g | 10.8 g | 5.6 g |
| Fibre | 9 g | 9 g | 4.7 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of tempeh, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Thiamin | 0.078 mg | 0.078 mg | 7% |
| Riboflavin | 0.36 mg | 0.36 mg | 28% |
| Niacin | 2.6 mg | 2.6 mg | 16% |
| Vitamin B6 | 0.22 mg | 0.22 mg | 13% |
| Folate | 24 µg | 24 µg | 6% |
| Vitamin B12 | 0.08 µg | 0.08 µg | 3% |
| Pantothenic acid | 0.28 mg | 0.28 mg | 6% |
| Minerals | |||
| Calcium | 111 mg | 111 mg | 9% |
| Iron | 2.7 mg | 2.7 mg | 15% |
| Magnesium | 81 mg | 81 mg | 19% |
| Phosphorus | 266 mg | 266 mg | 21% |
| Potassium | 412 mg | 412 mg | 9% |
| Sodium | 9 mg | 9 mg | <1% |
| Zinc | 1.1 mg | 1.1 mg | 10% |
| Selenium | 0 µg | 0 µg | 0% |
| Copper | 0.56 mg | 0.56 mg | 62% |
| Manganese | 1.3 mg | 1.3 mg | 57% |
Source: USDA FoodData Central — Tempeh
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat tempeh?
- Made from whole beans, so it keeps the fibre that tofu loses.
- Fermentation improves mineral availability.
- Holds shape when fried, grilled or crumbled.
How to include it
- Steam, then marinate in soy, maple and garlic before frying.
- Crumble into a bolognese or taco filling.
- Slice thin and grill as a sandwich filling.
Things to consider
- Soy allergen.
- Bitter if under-seasoned — steam for ten minutes first if you find it strong.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Tofu
A complete plant protein made from soybeans, often set with calcium salts.
- kcal
- 144
- protein
- 15 g
- fibre
- 2 g
per 100 g · Typical serving: 100 g firm
Edamame, cooked
Young soybeans with a complete amino acid profile: 18 g protein and 8 g fibre per cup.
- kcal
- 122
- protein
- 11.9 g
- fibre
- 5.2 g
per 100 g · Typical serving: 1 cup shelled, cooked (155 g)
Natto
Fermented soybeans and by far the richest food source of vitamin K2 (MK-7).
- kcal
- 211
- protein
- 19.4 g
- fibre
- 5.4 g
per 100 g · Typical serving: 100 g
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