Tempeh Nutrition Facts and Health Benefits

Tempeh is made of fermented soybeans and is rich in plant-based protein and micronutrients.
Jyothi Shenoy, MD, MBA

Written by Jyothi Shenoy, MD, MBA. Updated on December 7, 2022.

Tempeh is a product of Indonesian origin, obtained by fermenting soybeans after cooking.

It has a very low carbohydrate content and a high protein content. 41% of daily protein needs are met from a 100-gram serving. In addition, it contains all 9 essential amino acids.

Tempeh does not contain cholesterol and trans fats and is rich in unsaturated fats. It is an effective food in lowering cholesterol and cardiovascular health.

It is an excellent source of copper and manganese. It also contains enough copper and manganese to meet more than half of the daily needs with the same portion.

Thanks to its mineral content, it can reduce the symptoms of depression, help improve sleep quality, and is effective in maintaining intestinal health.

Tempeh is a pretty good source of riboflavin (vitamin B2). It also contains other B vitamins.

It is a good protein source and meat substitute for vegan diets, you can try consuming tempeh in your recipes and diets.

Tempeh Quick Nutrition Facts

Here's a quick nutrition overview for 3.5 ounces (100 grams) of tempeh:

  • Energy: 192 calories
  • Carbs: 7.64 grams
  • Protein: 20.3 grams
  • Fat: 10.8 grams
  • Saturated Fat: 2.54 grams

Jump to a section where you can learn more about tempeh nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.

Health Benefits of Tempeh

Thanks to a significant amount of specific vitamins and minerals, tempeh could provide several health benefits.

Continue reading to discover the potential benefits of consuming tempeh.

They May Lower the Risk of Autoimmune Disorders

Manganese is an integral part of the body’s antioxidant mechanisms. It helps in the synthesis of an enzyme called superoxide dismutase, which acts as a powerful antioxidant in the body and prevents oxidative stress linked to the high risk of cancer, autoimmune disorders, and diabetes.

It is a vital nutrient that helps in the formation of connective tissue, blood clotting factors, bones, and reproductive hormones.

Manganese also supports the metabolism of fat and carbohydrate and enhances calcium absorption. It can help with blood sugar regulation, thereby improving glycemic control in patients with diabetes.

It is also needed for normal nerve and brain function. When combined with other nutrients like calcium and zinc, manganese can support the bone formation processes and improve bone mineral density.

This is especially important for postmenopausal women and older men who are at a higher risk of osteoporosis due to the decline in bone mineral density.

It can also reduce inflammation and hence, can be useful as a potential therapeutic agent for the management of inflammatory disorders such as osteoarthritis and inflammatory bowel disease.

May Improve Teeth and Bone Health

The primary function of phosphorus is linked to the formation of teeth and bones.

It also plays a role in regulating the utilization of carbohydrates and fats in the body, thus ensuring a steady supply of fuel to the cells.

It can improve glycemic control in patients with diabetes and reduce the risk of complications.

Phosphorus is also needed for the synthesis of proteins, which form the building blocks of the tissues of the body.

This effect of phosphorus can support the growth and development of the body’s organs.

It can also improve the maintenance and repair of the organs by accelerating the healing of the tissues damaged due to free radicals, inflammation, toxic exposure, and age-related degenerative changes.

This can help sustain the normal activities of the body and improve general health.

Phosphorus also helps to remove unwanted waste material from the body, thus reducing the toxic overload and cleansing the blood. This can restore healthy bodily functions and reduce the risk of several diseases.

They May Reduce the Risk of Mood Disorders and Depression

Magnesium has the ability to stimulate the normal activities of the nervous system and reduce the risk of mood disorders and depression.

This mineral also plays a key role in improving the duration and quality of sleep.

It maintains the chemical balance in the nervous system and creates a sense of calmness and relaxation that is favorable for getting sound sleep.

Magnesium can also regulate the secretion of neurotransmitters in the brain, thus stimulating the production of the sleep hormone called melatonin. It can elevate the melatonin levels in the nervous system, thus reducing the time needed to fall asleep.

Magnesium is important for maintaining bone health and improving the utilization of glucose for energy. It also supports immune function and regulates blood pressure and lung functions.

It can fight inflammation and improve digestion, thereby relieving constipation. It can prevent the risk of diseases linked to chronic inflammation, such as diabetes and cancer, and improve general health.

They May Boost Red Cells Production

Copper is needed by the body for several functions, including the formation of red blood cells.

It can also support nerve functions and improve the transmission of signals between different parts of the body.

It can keep the nerve cells healthy and reduce the risk of neurodegenerative diseases such as dementia and Alzheimer’s disease.

Copper is also needed for the optimal functioning of the nervous system. It can improve mood by regulating the balance of hormones in the brain.

It can support the defense mechanisms of the immune system involved in infection prevention.

Copper also helps in the formation of collagen, a protein that makes up our skin, bones, and other tissues. It protects the cells from damage and improves the absorption of iron in the body, thereby increasing the availability of this vital nutrient.

Copper is also needed for regulating carbohydrate metabolism. It can help to convert sugar into a usable form of energy, thus ensuring the body receives a steady supply of fuel to perform its critical functions.

Tempeh Nutrition Facts

Continue reading to find out the following tempeh nutrition information:

  • Macronutrients
  • Vitamin Content
  • Mineral Content
  • Amino Acid Profile
  • Fat Breakdown
  • Carbohydrate Breakdown


Macronutrients, often called macros, are most commonly used term when it comes to eating a healthy diet or losing weight. There are three types of macronutrients: carbohydrates, proteins, and fats.

Macronutrients provide energy to your body and allows it to function properly. The following table contains the information on tempeh macronutrients, while reading further will give you a better understanding on each of these macronutrients.

Carbohydrate3% DV7.64 g
Protein41% DV20.3 g
Fat14% DV10.8 g

Vitamin Content

Tempeh are excellent source of Vitamin B2 (Riboflavin).

They also contain a good amount of Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine) and some Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).

Here's the full tempeh vitamin content per 100g:

Vitamin A0% DV0 IU
Vitamin C0% DV0 mg
Vitamin D0% DV0 µg
Vitamin B1 (Thiamine)7% DV0.078 mg
Vitamin B2 (Riboflavin)28% DV0.358 mg
Vitamin B3 (Niacin)17% DV2.64 mg
Vitamin B5 (Pantothenic acid)6% DV0.278 mg
Vitamin B6 (Pyroxidine)13% DV0.215 mg
Vitamin B9 (Folate)6% DV24 µg
Vitamin B12 (Cobalamin)3% DV0.08 µg
Vitamin E0% DV0 mg
Vitamin K0% DV0 µg

Mineral Content

Tempeh are excellent source of Copper, and Manganese.

They also contain a good amount of Iron, Magnesium, Phosphorus, and Zinc and some Calcium, and Potassium.

Here's the full tempeh mineral content per 100g:

Calcium9% DV111 mg
Copper62% DV0.56 mg
Fluoride0% DV0 mg
Iron15% DV2.7 mg
Magnesium19% DV81 mg
Manganese57% DV1.3 mg
Phosphorus21% DV266 mg
Potassium9% DV412 mg
Selenium0% DV0 μg
Sodium0% DV9 mg
Zinc10% DV1.14 mg

Protein and Amino Acid Profile

Tempeh contain 20.3 g of protein per 100 g, or in other words, tempeh provide 10.57 g of protein per 100 kcal.

Similarly to most other plant proteins, protein in tempeh contain all nine essential amino acids, however, they are a little bit low in lysine, and methionine.

Histidine OK62% DV0.466 g
Isoleucine OK59% DV0.88 g
Leucine OK48% DV1.43 g
Lysine Low40% DV0.908 g
Methionine Low16% DV0.175 g
Phenylalanine OK60% DV0.893 g
Threonine OK69% DV0.796 g
Tryptophan OK65% DV0.194 g
Valine OK47% DV0.92 g

Fat Breakdown

Around 51% of the calories in tempeh are from fat. Tempeh have 10.8 grams or 14% of recommended daily values per 100g.

Saturated fat and trans fat can increase cholesterol levels and increase the heart disease risk.

Tempeh fat content mostly consists of healthy unsaturated fats.

According to FDA, dietary cholesterol should be kept below 300 mg per day. Luckily, tempeh is cholesterol free.

Tempeh do not contain trans fats. Trans fats should be kept as low as possible.

Total Fat14% DV10.8 g
Saturated Fat13% DV2.54 g
Monounsaturated Fatdo not have a %DV3.2 g
Polyunsaturated Fatdo not have a %DV4.3 g
Trans Fatsdo not have a %DV0 g
Cholesterol0% DV0 mg

Carbohydrate Breakdown

16% of the calories in tempeh come from carbohydrates.

Carbs in tempeh are mostly starch (99%), followed by fiber and sugars.

When it comes to sugars, tempeh are almost sugar-free.

Total Carbohydrate3% DV7.64 g
Dietary Fiber0% DV0 g
Sugars0% DV0 g

Articles related to Tempeh


Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.