Tempeh Nutrition Benefits and Facts

Nutritional summary

Tempeh is a fermented soy product that serves as a dense source of plant protein, consistently linked to improved cardiovascular health and reduced risk of chronic disease when used to replace animal-based proteins .
The fermentation process, typically using the mold Rhizopus spp., breaks down complex nutrients into simpler forms, which improves the bioavailability (the body's ability to absorb and use) of its high protein and nutrient content .
Unlike many processed meat alternatives, tempeh is a traditional whole-soy food that retains the entire bean, providing dietary calcium and magnesium levels that may support bone metabolism .
Early research suggests that microbial activity during fermentation may produce by-products like folate, though human studies are still needed to confirm if these contribute significantly to nutritional adequacy in typical diets .

Interesting fact

Unlike most fermented foods which use bacteria or yeast, tempeh is created through a solid-state fermentation process using the mycelium of the Rhizopus oligosporus fungus.

Standout nutrients

EPIC

SOURCE

Biotin

EPIC

SOURCE

Vitamin B6

SUPER

SOURCE

Copper

SUPER

SOURCE

Manganese

162

kcal per 100g

Protein19.1g

Fat5.55g

Carbs6.60g

Fiber5.25g

Sugar0.55g

Fat breakdown

Polyunsat2.80g

Monounsat1.10g

Saturated0.60g

Seasonality

Not available

Diet

VeganVegetarianPescatarianGluten FreeDairy Free

Sustainability

Lighter footprint

As a direct soy product, it has significantly lower carbon and water footprints than animal proteins.

Confidencehigh

Storage

Refrigerate

5–7 days

Keep in original packaging or airtight container

Freeze

6–12 months

Texture may become slightly more crumbly after thawing

Flavour

Data & Sources

Harmonized from 3 validated sources

Phenol-Explorer

1 contributing source food

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

Claim citations

A review on health benefits and processing of tempeh with outlines on its functional microbes - ScienceDirect

[1]www.sciencedirect.comsciencedirect.com

Unraveling Tempeh through omics: a scoping review of fermentation pathways and functional health benefits | npj Science of Food

[2]www.nature.comnature.com

The health effects of soy: A reference guide for health professionals

[5]pmc.ncbi.nlm.nih.gov

Effect of Tempeh and Daidzein on Calcium Status, Calcium Transporters, and Bone Metabolism Biomarkers in Ovariectomized Rats - PMC

[8]pmc.ncbi.nlm.nih.gov

Current Protein Challenges - Alternative Protein Sources - NCBI Bookshelf

[9]www.ncbi.nlm.nih.govncbi.nlm.nih.gov

The Safe and Effective Use of Plant-Based Diets with Guidelines for Health Professionals - PMC

[12]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

100.0

Version

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