At a glance
- 17.3 g protein and 163 calories per 3 oz (85 g).
- 10.6 g protein per 100 calories: #134 of 536 foods in our USDA list, #5 of 39 in legumes & soy.
- 8 mg sodium per serving.
What is tempeh like to eat?
Tempeh is a firm cake of fermented soybeans with a nutty, slightly earthy flavor. It slices, crumbles and browns well, and it takes on marinades, so it works in sandwiches, bowls and stir-fries through the week.
How can you eat more tempeh?
Try this
Slice and pan-fry with a soy and maple glazeCrumble into a taco fillingSteam then marinate for grain bowlsCube and add to a vegetable stir-fryIs tempeh good on a GLP-1?
Tempeh is firm and chewy, so on a gentle day thin, well-cooked slices or crumbles in a sauce are often easier than thick pieces. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does tempeh compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Tempeh | 3 oz | 17.3 g | 163 | 10.6 g |
| Tofu | 1/2 cup | 21.8 g | 181 | 12 g |
| Edamame | 1/2 cup | 8.9 g | 91 | 9.8 g |
| Chickpeas | 1/2 cup | 6 g | 113 | 5.3 g |
Close to tempeh per calorie: asparagus (10.9 g), salmon (10.7 g), chicken wings (9.4 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Some people steam tempeh for a few minutes before cooking to soften its flavor; check the package for added grains if you need plain soy.
What's the full nutrition for tempeh?
| Nutrient | Per 3 oz (85 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 163 | 192 | |
| Protein | 17.3 g | 20.3 g | 35% |
| Fat | 9.2 g | 10.8 g | |
| Saturated fat | 2.1 g | 2.5 g | 11% |
| Carbohydrate | 6.5 g | 7.6 g | |
| Fiber | Not listed | Not listed | |
| Sugar | Not listed | Not listed | |
| Sodium | 8 mg | 9 mg | 0% |
| Calcium | 94 mg | 111 mg | 7% |
| Iron | 2.3 mg | 2.7 mg | 13% |
| Vitamin B12 | 0.1 mcg | 0.08 mcg | 4% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
USDA FoodData Central, SR Legacy: "Tempeh". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
