Tempeh Nutrition Facts

Calories, fat, protein, and carbohydrate values for Tempeh.


There are 55 calories in Tempeh.


Nutrition Facts
Serving Size:


oz (28 grams)

Amount Per Serving
Calories from Fat 29
Calories 55

% Daily Value*

Total Fat 3.2 grams

Saturated Fat 1 grams

Trans Fat 0 grams
Polyunsaturated Fat 0.8 grams
Monounsaturated Fat 1.1 grams

Sodium 4 milligrams

Potassium 114 milligrams

Total Carbohydrates 2.2 grams

Protein 5.6 grams




Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Bakery / Deli > Prepared & Preserved Foods > Grain-Based Products (Perishable)

How long would it take to burn off 60 KCal?
Walking (3mph) 15 minutes
Running (6mph) 5 minutes
Bicycling (10mph) 8 minutes
Values estimated based on person weighing 140 lbs.

Which is healthier tofu or tempeh?

Both soy products are generally low in sodium and free of cholesterol. Tempeh and tofu are both nutritious. Tempeh provides more protein, fiber, iron, and potassium per serving, while tofu contains more calcium and is lower in calories.

Additional Information

Tempeh is gaining popularity as a nutritious and versatile plant-based protein option. Derived from fermented soybeans, tempeh offers a number of benefits that make it a fantastic addition to any diet. In this article, we will explore the features, benefits, and potential drawbacks of tempeh, and shed light on why it has become a go-to choice for many health-conscious individuals.

What is Tempeh?

Tempeh is a traditional Indonesian food made from the fermentation of soybeans. During the fermentation process, soybeans are cooked, inoculated with a specific type of mold called Rhizopus oligosporus, and then left to ferment for a period of time. This process results in a dense, cake-like product with a slightly nutty flavor and firm texture.

Features of Tempeh

1. High Protein Content: Tempeh stands out for its impressive protein content. A 1-ounce serving of tempeh provides approximately 5.6 grams of protein, making it a valuable source of plant-based protein for vegans, vegetarians, and individuals looking to reduce their meat consumption.

  1. High in Fiber: Tempeh is also a good source of fiber, with about 2.2 grams per serving. Fiber plays an important role in supporting digestive health, promoting satiety, and regulating blood sugar levels.
  2. Nutrient Profile: In addition to protein and fiber, tempeh is packed with essential nutrients. It contains remarkable amounts of iron, potassium, calcium, and B vitamins, including vitamin B12, which is often lacking in plant-based diets.
  3. Fermentation Benefits: The fermentation process used to make tempeh provides additional health benefits. Fermentation breaks down complex carbohydrates and proteins, making them easier to digest. It also increases the bioavailability of certain nutrients, such as iron and zinc, allowing our bodies to absorb them more efficiently.

Benefits of Tempeh

1. Plant-Based Protein Powerhouse: Tempeh is an excellent source of plant-based protein. Its protein content and amino acid profile make it a valuable alternative to animal-based protein, supporting muscle growth, repair and overall health.

  1. Heart Healthy: Tempeh is low in saturated fat and cholesterol, making it heart-friendly. Its high fiber content also contributes to heart health by helping to lower cholesterol and improve blood pressure regulation.
  2. Blood sugar regulation: The combination of protein and fiber in tempeh can help stabilize blood sugar levels, making it a good choice for people with diabetes or those trying to manage their blood sugar.
  3. Gut Health: Tempeh’s fermentation process introduces beneficial bacteria that support a healthy gut microbiome. These bacteria aid in digestion, strengthen the immune system, and improve nutrient absorption.

Potential drawbacks

1. Allergies and Sensitivities: While tempeh is generally well tolerated, individuals with soy allergies should avoid it. In addition, some people may experience digestive discomfort or gas due to the high fiber content.

  1. Acquired Taste: Tempeh has a distinctive flavor that may be an acquired taste for some people. Its nutty and slightly earthy notes may require experimentation with different cooking methods and flavor combinations to suit personal preferences.

Tempeh is a nutritious and versatile plant-based protein option that offers a number of health benefits. Its high protein content, fiber-rich composition, and impressive nutrient profile make it an excellent choice for those seeking alternative protein sources. Including tempeh in your diet can contribute to heart health, blood sugar regulation, and support a healthy gut microbiome. While tempeh may not be for everyone due to allergies or taste preferences, it remains a valuable addition to a well-rounded, plant-based diet.
Remember to consult with a healthcare professional or registered dietitian before making any significant dietary changes, especially if you have specific health concerns or dietary restrictions.

Questions and Answers

What are the health benefits of eating tempeh?

Tempeh offers many health benefits. It is a rich source of plant-based protein, which supports muscle growth and repair. In addition, tempeh is low in saturated fat and cholesterol, making it heart healthy. Its high fiber content aids digestion, helps regulate blood sugar levels, and promotes a healthy gut microbiome. Tempeh also provides essential nutrients such as iron, potassium, calcium, and B vitamins.

Can tempeh be part of a weight loss diet?

Yes, tempeh can be a valuable addition to a weight loss diet. Its high protein and fiber content can promote satiety and reduce hunger, which helps with weight management. In addition, tempeh is relatively low in calories compared to many other protein sources. However, it’s important to consider portion size and overall caloric intake when incorporating tempeh into a weight loss plan.

Can tempeh be eaten raw?

Yes, tempeh can be eaten raw, but it is more commonly cooked before consumption. Cooking tempeh helps to enhance its flavor and texture. However, if raw tempeh is consumed, it is important to ensure that the product is fresh and handled properly to minimize the risk of foodborne illness. Raw tempeh can be marinated, sliced, or crumbled and added to salads, sandwiches, or other dishes.

How can tempeh be incorporated into meals?

Tempeh is incredibly versatile and can be used in a variety of dishes. It can be sliced, diced, or crumbled and added to stir-fries, soups, stews, salads, or sandwiches. Marinating tempeh in flavorful sauces or seasonings before cooking can enhance its flavor. It can also be grilled, baked, steamed, or stir-fried for different textures and flavors. Experimenting with different recipes and cooking methods can help you find your favorite way to enjoy tempeh.

Is tempeh safe for people with soy allergies?

No, tempeh is made from fermented soybeans and is not suitable for people with soy allergies. Soy allergies can cause severe allergic reactions and it is important to avoid the consumption of all soy-based products, including tempeh. Individuals with soy allergies should explore alternative protein sources that meet their dietary needs and restrictions.