Tempeh

Protein

A high-protein, fermented soy product perfect for plant-based diets

⚡ Rich in Protein

🌱 Plant-Based and Vegan

💚 Gut-Friendly Fermented Food

What is Tempeh?

Tempeh is a traditional Indonesian food made by fermenting cooked soybeans with a naturally occurring mold, Rhizopus. It forms a dense cake-like texture and is often sliced or crumbled. While soy tempeh is the most common variety, other legumes like chickpeas or black beans can also be used, creating unique flavors.

Tempeh has a nutty, earthy flavor with a firm and chewy texture. It absorbs marinades well and can be cooked in various ways, such as sautéing, grilling, or steaming. Its versatility makes it an excellent ingredient for dishes like stir-fries, sandwiches, salads, and tacos.

Nutritionally, tempeh is packed with protein, providing all essential amino acids necessary for muscle repair and maintenance. It is also high in fiber, probiotics from fermentation, and key micronutrients such as iron and calcium, making it a powerhouse for plant-based diets.

Nutrition Highlights

200

Calories

per 100g

19g

Protein

per 100g

6g

Fiber

per 100g

111mg

Calcium

8% DV

2.7mg

Iron

15% DV

These values are based on a standard serving size. Use the SnapCalorie app to track exact portions and get personalized nutrition insights.

Health Benefits of Tempeh

💪

Builds and Repairs Muscle

Tempeh contains complete protein with all essential amino acids, making it ideal for supporting muscle growth and recovery, especially in active individuals or athletes.

• Rich in Protein
• Rich in Iron

🌿

Supports Gut Health

As a fermented food, tempeh contains probiotics, which can help support a healthy gut microbiome, enhance digestion, and improve overall immunity.

• Rich in Fiber
• Rich in Probiotics

🦴

Strengthens Bones

Tempeh is rich in calcium, which helps maintain strong bones and teeth, especially for individuals on plant-based diets without dairy.

• Rich in Calcium
• Rich in Vitamin K

⚡

Promotes Energy Production

Iron in tempeh is crucial for making red blood cells and transporting oxygen throughout the body, preventing fatigue and improving overall energy levels.

• Rich in Iron
• Rich in Protein

Diet Compatibility

Is Tempeh suitable for your diet? Here's what you need to know:

✓ Vegan: Entirely plant-based and nutrient-dense

✓ Keto: Low in net carbs with high protein content

✓ Gluten-Free: Does not contain gluten unless additives are included—check labels

✗ Paleo: Not compatible due to soybeans and fermentation process

✓ Low-Carb: Moderate in carbs (8g per serving) and high in protein

🍽️ How to Enjoy Tempeh

Breakfast

Crumbled tempeh as a hearty tofu scramble alternative

Tip: Season with turmeric and garlic for added flavor

Lunch

Grill tempeh slices for a protein-packed sandwich

Tip: Marinate in soy sauce and maple syrup for sweetness

Dinner

Use in stir-fries or curries as a meat substitute

Tip: Pair with colorful vegetables and rice for a balanced dish

Snack

Bake tempeh into crispy bites or chips

Tip: Sprinkle with smoked paprika for a savory flavor boost

✅ The Bottom Line

Tempeh is a nutrient-packed, plant-based protein that provides essential amino acids, probiotics, and key minerals like iron and calcium. Its dense texture and ability to absorb flavors make it very versatile in the kitchen.

Whether you’re vegan, low-carb, or simply looking for a high-protein food, tempeh is an excellent dietary addition. Enjoy it marinated and grilled, added to stir-fries, or baked into crispy snacks for a nutritious option any time of day.

Data Sources & Scientific References

1. USDA FoodData Central - Comprehensive nutrient composition data
2. FDA Nutrition Facts Label - Daily value percentages and guidelines
3. NIH Office of Dietary Supplements - Nutrient recommendations and health information
4. Dietary Guidelines for Americans - Evidence-based nutritional guidance