1 serving (100 grams) contains 195 calories, 19.0 grams of protein, 11.0 grams of fat, and 9.4 grams of carbohydrates.
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Nutrition Information
Calories |
487.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.5 g | 35% | |
| Saturated Fat | 5.5 g | 27% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 22.5 mg | 0% | |
| Total Carbohydrates | 23.5 g | 8% | |
| Dietary Fiber | 13.5 g | 48% | |
| Sugars | 1.2 g | ||
| protein | 47.5 g | 95% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 277.5 mg | 21% | |
| Iron | 6.8 mg | 37% | |
| Potassium | 1030 mg | 21% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Tempe
Tempeh is a traditional Indonesian food made from fermented soybeans bound together in a dense cake-like form. It is a staple in Indonesian cuisine and a popular plant-based protein worldwide, especially among vegetarians and vegans. Nutritionally, tempeh is rich in protein (19 grams per 100 grams), making it an excellent meat substitute. It contains healthy fats (11 grams), fiber (5.4 grams), and notable levels of calcium (111 mg) and iron (2.7 mg). Tempeh is low in carbs (9.4 grams) and naturally contains no added sugars, making it versatile for various dietary preferences. Its fermentation process enhances nutrient absorption and provides beneficial probiotics for gut health.
Health Benefits
- Tempeh is an excellent source of plant-based protein with 19 grams per serving, supporting muscle repair and maintenance.
- It provides 5.4 grams of dietary fiber, which aids digestion and promotes a healthy gut microbiome.
- Rich in calcium (111 mg per serving), tempeh supports bone health and helps maintain proper nerve function.
- It contains 2.7 mg of iron, essential for oxygen transport and preventing anemia, particularly in vegetarian diets.
- The fermentation process adds probiotics, which can enhance gut health and improve nutrient absorption.
Dietary Considerations
Selection and Storage
Tempeh should be kept refrigerated in its sealed packaging and consumed before the expiration date. It can also be frozen for extended storage and used as needed by simply thawing.
Common Questions About Tempe Nutrition
Is tempeh high in protein?
Yes, tempeh is an excellent source of protein. A 100-gram serving contains about 19 grams of protein, making it a great plant-based option for meeting your daily protein needs, especially for vegetarians and vegans.
Can I eat tempeh on a keto diet?
Yes, tempeh can be included on a keto diet in moderation. It contains about 9.4 grams of carbs per 100 grams, but with 5.4 grams of fiber, the net carbs are only 4 grams, making it a keto-friendly protein source for most people.
What are the health benefits of eating tempeh?
Tempeh is highly nutritious and offers various benefits. It is rich in protein, fiber, and essential nutrients such as calcium, magnesium, and iron. Additionally, as a fermented food, tempeh contains probiotics that can promote gut health and digestion.
How much tempeh should I eat per serving?
A typical serving of tempeh is about 100 grams, which provides 195 calories, 19 grams of protein, and 5.4 grams of fiber. This portion is sufficient for most people as part of a balanced meal, though active individuals may require larger servings.
What is the difference between tempeh and tofu?
Tempeh differs from tofu in texture, flavor, and nutrition. Tempeh is fermented, firm, and has a nutty, robust taste, while tofu is smoother with a neutral flavor. Nutritionally, tempeh is higher in protein and fiber than tofu, making it a denser and more complex option in meals.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
