How healthy is tempeh?
Is tempeh healthy? Yes, in sensible portions. Tempeh scores 47/100 on the HowHealthyIs Score: 100 g provides 192 kcal, 20 g protein and 81 mg magnesium. Tempeh is fermented soybeans, with more protein and fiber than tofu and a nutty taste. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Tempeh ranks higher than 47% of them.
Counts in favor (% daily value per 100 kcal)
- Protein21%
- Magnesium10%
- Iron8%
- Potassium5%
- Calcium4%
- Fiber0%
- Vitamin A0%
- Vitamin C0%
- Vitamin E0%
Counts against
- Saturated fat7%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 48 minus 7 = 41. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in tempeh?
Calories163kcal
Protein17g
Carbohydrates6.5g
Fat9.2g
Fiber0g
Sugars0g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 192 kcal | 163 kcal | |
| Protein | 20 g | 17 g | 34% |
| Carbohydrates | 7.6 g | 6.5 g | 2% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 11 g | 9.2 g | 12% |
| Saturated fat | 2.5 g | 2.2 g | 11% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0 mg | 0 mg | 0% |
| Minerals | |||
| Calcium | 111 mg | 94 mg | 7% |
| Iron | 2.7 mg | 2.3 mg | 13% |
| Potassium | 412 mg | 350 mg | 7% |
| Magnesium | 81 mg | 69 mg | 16% |
| Sodium | 9 mg | 7.7 mg | 0% |
Source: USDA FoodData Central, "Tempeh" (FDC 174272). Values rounded.
Why is tempeh good for you?
- 17 g protein in 3 oz, 34% of the daily value. Protein contributes to the maintenance of muscle mass.
- 69 mg magnesium in 3 oz, 16% of the daily value. Magnesium contributes to normal muscle function.
- 2.3 mg iron in 3 oz, 13% of the daily value. Iron contributes to the normal formation of red blood cells.
Good ways to use it
- Stir-fries and sandwiches
- Crumbled as a mince swap
What should you watch out for?
- Soy allergy.
Which legumes score higher?
Other legumes with more nutrition per calorie. Variety matters more than picking one winner.
How does tempeh compare?
Common questions about tempeh
How many calories are in tempeh?
100 g of tempeh has 192 kcal. A typical portion, 3 oz (85 g), has about 163 kcal.
How much protein is in tempeh?
Tempeh has 20 g of protein per 100 g, or about 17 g in 3 oz.
Is tempeh good for weight loss?
Tempeh is fairly calorie-dense (192 kcal per 100 g), so portion size matters more than the food itself. 3 oz is about 163 kcal.