1 serving (100 grams) contains 195 calories, 19.0 grams of protein, 11.0 grams of fat, and 9.4 grams of carbohydrates.
Log this food in SnapCalorie
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 Tempeh
Tempeh is a fermented soy product that originated in Indonesia and is commonly used in Southeast Asian cuisine. It is made by fermenting cooked soybeans with a Rhizopus mold, which binds the beans into a firm cake. Known for its nutty and earthy flavor, tempeh is an excellent source of plant-based protein and a highly nutritious food. A standard 100-gram serving (approx. 195 calories) provides 19 grams of protein, making it popular with vegetarians, vegans, and those seeking a high-protein alternative to meat. It also offers dietary fiber (5.4 grams) to support digestion and essential nutrients such as calcium (111 mg) and iron (2.7 mg), which are critical for bone health and oxygen transport. Tempeh is versatile in cooking and can absorb flavors well, making it a staple in salads, stir-fries, and sandwiches globally.
Health Benefits
- Rich source of plant-based protein (19 g/100 g) to support muscle repair and maintenance.
- High in dietary fiber (5.4 g/100 g), promoting gut health and regular digestion.
- Provides calcium (111 mg/100 g) for maintaining strong bones and teeth.
- Contains iron (2.7 mg/100 g), aiding in red blood cell production and oxygen transportation.
- Fermentation process introduces probiotics, which can enhance gut microbiota.
Dietary Considerations
Selection and Storage
Store tempeh in its original packaging in the refrigerator for up to 7-10 days. For longer storage, freeze tempeh in an airtight container for up to 3 months.
Common Questions About Tempeh Nutrition
Is tempeh high in protein?
Yes, tempeh is high in protein, making it an excellent plant-based protein source. A 100-gram serving of tempeh contains approximately 19 grams of protein, which is comparable to many animal-based proteins like chicken or fish. Its high protein content makes it a great choice for vegetarians, vegans, and anyone looking to increase their protein intake.
Can I eat tempeh on a keto diet?
Yes, tempeh can fit into a keto diet due to its moderate carbohydrate content and higher fats and proteins. A 100-gram serving of tempeh contains about 9.4 grams of carbs, but it also provides 5.4 grams of fiber, lowering the net carbs to just 4 grams. This makes it a suitable option for keto dieters if eaten in moderation.
What are the health benefits of tempeh?
Tempeh offers a range of health benefits, including being rich in protein, dietary fiber, and essential nutrients like magnesium and B vitamins. The fermentation process used to make tempeh promotes gut health by introducing beneficial probiotics. It is also low in sodium, making it a heart-healthy option. However, those with soy allergies should avoid it.
How much tempeh should I eat in one serving?
A typical serving size of tempeh is around 100 grams, which provides 195 calories, 19 grams of protein, and 5.4 grams of fiber. This serving size works well as a main protein source in a meal or as a complement to other ingredients in stir-fries, salads, or sandwiches. Adjust portion sizes based on individual protein needs and caloric goals.
How does tempeh compare to tofu?
Both tempeh and tofu are excellent plant-based protein sources made from soybeans, but they differ in texture, flavor, and nutrients. Tempeh is firmer, nuttier, and less processed, providing 19 grams of protein and 5.4 grams of fiber per 100 grams. Tofu, while softer and more versatile, contains less protein (10 grams per 100 grams) and minimal fiber. Tempeh also has the added benefit of probiotics from fermentation.
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.
- Dietary Protein and Muscle Health: Benefits of Plant-Based SourcesNational Institutes of Health (NIH)Discusses the benefits of plant-based proteins like tempeh and their role in muscle health and overall nutrition.
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.
