Tempeh Nutrition Facts: A Complete Plant-Based Protein Guide
Nutrition values per 100g serving
Tempeh is a traditional Indonesian fermented soy product known for its firm texture and nutty flavor profile. As a nutrient-dense plant-based protein, it has become a popular meat alternative for vegetarians, vegans, and health-conscious eaters alike.
Health Benefits
Muscle Support
With over 20g of protein per 100g, tempeh provides a complete amino acid profile, including leucine and lysine, which are essential for muscle repair and growth.
Bone Health
Tempeh serves as a good plant-based source of calcium and phosphorus, two critical minerals that work together to maintain bone density and structural integrity.
Heart Health
Being naturally cholesterol-free and rich in polyunsaturated fats, tempeh supports cardiovascular wellness when used as a substitute for high-saturated-fat animal proteins.
Mineral Density
The fermentation process helps preserve essential minerals like manganese, copper, and magnesium, which are vital for metabolic function and antioxidant defense.
Nutrition Summary
Per 100g serving, tempeh is a nutritional powerhouse providing 192 kcal and an impressive 20.3g of high-quality plant protein. It is naturally cholesterol-free and contains 10.8g of total lipids, primarily composed of heart-healthy polyunsaturated and monounsaturated fats. Beyond its macronutrients, tempeh is rich in essential minerals, including phosphorus (266mg), magnesium (81mg), potassium (412mg), and calcium (111mg). While low in carbohydrates at 7.64g, it offers a solid profile of essential amino acids like leucine, lysine, and arginine, making it a complete protein source for those on plant-based diets.
Quick Facts
Who Should Eat This?
Tempeh is an ideal food for vegans, vegetarians, and athletes looking for a whole-food, plant-based protein source that is versatile enough for stir-fries, bowls, and salads.
Full Nutrient Table
| Vitamin D (D2 + D3), International Units | 0 IU |
| Folic acid | 0 UG |
| Vitamin B12 | 0.1 UG |
| Retinol | 0 UG |
| Fatty acids, total trans | 0 G |
| Protein | 20.3 G |
| Calories | 192 KCAL |
| Saturated Fat | 2.5 G |
| SFA 14:0 | 0 G |
| SFA 22:0 | 0.1 G |
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