Legumes
Tempeh
Overview
Why eat tempeh?
Tempeh is fermented whole soybeans pressed into a firm cake, and it delivers more protein per bite than almost any other plant food. Alongside that protein comes a strong mineral profile, naturally very little sodium, and the fermentation that gives tempeh its nutty, savory character.
Good to know: Tempeh is calorie-dense at 319 kcal per cup and brings 21% DV saturated fat, so portion size matters, and it tastes best steamed or simmered briefly before pan-frying to soften any bitterness.
Serious plant protein
One cup provides 33.7 g of protein, 67% of the Daily Value, supplying the amino acids your body uses to build and maintain muscle and tissue.
Rich in minerals
Per 100 g tempeh offers 62% DV copper, 21% DV phosphorus, 19% DV magnesium and 15% DV iron, minerals behind energy production, bone strength and oxygen transport.
B vitamins for energy
A cup covers 46% of the Daily Value for riboflavin and 27% for niacin, both of which help convert the food you eat into usable energy.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in tempeh?
Calories
192kcal
Protein
20g
Carbs
7.6g
Fat
11g
Minerals
- Calcium111 mg9%
- Iron2.7 mg15%
- Magnesium81 mg19%
- Phosphorus266 mg21%
- Potassium412 mg9%
- Sodium9 mg0%
- Zinc1.1 mg10%
- Copper0.56 mg62%
Vitamins
- Thiamin (B1)0.08 mg7%
- Riboflavin (B2)0.36 mg28%
- Niacin (B3)2.6 mg17%
- Vitamin B60.21 mg13%
- Folate24 µg6%
- Vitamin B120.08 µg3%
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
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Source: USDA FoodData Central, “Tempeh” (SR Legacy, FDC ID 174272).View the USDA record ↗ (opens in a new tab).