1 serving (150 grams) contains 250 calories, 20.0 grams of protein, 15.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
394.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.7 g | 30% | |
| Saturated Fat | 12.6 g | 63% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 31.5 mg | 10% | |
| Sodium | 788.6 mg | 34% | |
| Total Carbohydrates | 15.8 g | 5% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 3.2 g | ||
| protein | 31.5 g | 63% | |
| Vitamin D | 78.9 mcg | 394% | |
| Calcium | 315.5 mg | 24% | |
| Iron | 3.9 mg | 21% | |
| Potassium | 630.9 mg | 13% | |
* 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 with cheese sauce
Tempeh with cheese sauce combines the protein-rich fermentation of tempeh, a traditional Indonesian food, with the creamy, savory flavors of cheese sauce. Tempeh is made from fermented soybeans, making it a complete plant-based protein source with all nine essential amino acids. It also provides significant amounts of dietary fiber, manganese, phosphorus, and magnesium. Cheese sauce, while varying in its preparation, is typically high in calcium and fats, and can be adjusted for dietary preferences by using dairy or plant-based alternatives. This dish is commonly enjoyed in fusion cuisines, blending Asian-inspired elements with Western-style comfort food.
Health Benefits
- Rich in plant-based protein: Tempeh offers approximately 19 grams of protein per 100 grams, supporting muscle repair and growth.
- High in calcium: Cheese sauce provides calcium, crucial for bone health and preventing osteoporosis, with dairy-based cheese contributing around 200-300 mg of calcium per serving.
- Probiotic advantages: Tempeh contains beneficial probiotics from fermentation, promoting gut health and enhanced digestion.
Dietary Considerations
Selection and Storage
Store tempeh in an airtight container in the refrigerator for up to 5-7 days. Cheese sauce should be refrigerated and consumed within 3-5 days. Reheat gently to avoid altering texture.
Common Questions About Tempeh with cheese sauce Nutrition
How much protein and calories are in tempeh with cheese sauce?
Tempeh is a high-protein food, providing about 19-21 grams of protein per 3-ounce serving. When combined with cheese sauce, the calorie content will vary depending on the ingredients, but a typical serving may range from 200-400 calories, depending on the type and amount of cheese used.
Is tempeh with cheese sauce suitable for a vegan or vegetarian diet?
Tempeh is vegan-friendly, as it is made from fermented soybeans. However, traditional cheese sauce is not vegan due to dairy content. You can make this dish vegan by using plant-based cheese alternatives or nutritional yeast as a base to mimic the creaminess and flavor of cheese sauce. It is always vegetarian unless mixed with non-vegetarian ingredients.
What are the health benefits or concerns of eating tempeh with cheese sauce?
Tempeh is a great source of plant-based protein, probiotics, and key minerals like iron and calcium. However, cheese sauce can be high in saturated fat and sodium, which could be a concern for heart health if consumed in excess. Opting for low-fat or plant-based cheese alternatives can make this a healthier option.
What is a recommended serving size for tempeh with cheese sauce?
A recommended serving size for tempeh is around 3-4 ounces (85-113 grams), which provides a good balance of protein and calories. Pair it with about 2-3 tablespoons of cheese sauce to enhance the flavor without overloading on calories or fat.
How does tempeh with cheese sauce compare to tofu or grilled chicken in terms of nutrition?
Tempeh is higher in protein than tofu, offering 19-21 grams per serving versus tofu's 8 grams for the same amount. Compared to grilled chicken (about 26 grams of protein per 3 ounces), tempeh is slightly lower in protein but provides fiber and probiotics, which chicken lacks. Cheese sauce can add calories and fat, so adjust portions accordingly for a balanced meal.
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.
