16 Complete Protein Pairings with Tempeh

Summary:

  • Tempeh is high in protein - about 33.7 grams per cup.
  • However, tempeh provides only 7 of the 9 essential amino acids sufficiently - it is a little low on lysine and methionine.[1]
  • Tempeh pairs well with carrots, crimini mushroom, pumpkin seeds, chia seeds or hedge mustard seeds to create a complete protein profile. [2] More tempeh pairings and detailed analysis below.

A complete protein is a protein source that "contains adequate proportions of the nine essential amino acids" that our body can not produce on its own.

World Health Organization [2], National Academy Press [3]

We analyzed the amino acid composition of tempeh, and found both vegan and vegetarian pairings with tempeh that creates a complete protein profile. Read on to discover new combinations of foods to enjoy!

Details on how we calculate complete protein profiles.

image of tempeh source

Amount of Protein in Tempeh

A great source of protein, a single cup of tempeh contains 33.7 grams of protein, or about 67% of recommended daily values. [1]

To get the adequate amount of protein with tempeh alone, you will need 1.5 cups of tempeh (246 grams) for an average female, or 1.8 cups of tempeh for males. [4] That's about 473 calories.

Full nutritional profile for tempeh
USDA Source: Tempeh

Macronutrients in 1 cup (166g) of tempeh:

% of RDV Amount
Calories
15.9% 319 kCal
Carbohydrates
0% -
Total fat
28% 17.9 grams
Protein
67.4% 33.7 grams

Essential Amino Acids in Tempeh

Tempeh contains abundant amounts of 7 out of the nine essential amino acids. Proportionally, tempeh is a little short on lysine and methionine.[1]

To have adequate amounts of all nine essential amino acids with tempeh alone, you will have to eat 3 cups of tempeh (491 grams) for an average person. [2]

That's about 100% more tempeh to compensate for the lack of lysine and methionine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (166g) of tempeh:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
67.4% 33.681g
Histidine
122.8% 0.774g
Isoleucine
169.9% 1.461g
Leucine
125.6% 2.374g
Lysine
88.1% 1.507g
Methionine
33.8% 0.291g
Phenylalanine
99.5% 1.482g
Threonine
146.8% 1.321g
Tryptophan
123.9% 0.322g
Valine
141.4% 1.527g

More Complete Protein with Tempeh

Top vegan pairings with tempeh include:
  1. Carrots
  2. Crimini Mushroom
  3. Pumpkin Seeds
  4. Chia Seeds
  5. Hedge Mustard Seeds
  6. Dijon Mustard
  7. Avocado
  8. Wheat Germ
  9. Chestnut
  10. Lotus Seeds
  11. Poppy Seeds
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with tempeh. These include:
  1. Sour Cream
  2. Caramel
  3. Yogurt
  4. Mayonnaise

Vegan 1. Carrots and Tempeh


image of carrots
image of tempeh

Low in protein, carrot is high in lysine and methionine, which is complementary to tempeh.

A ratio of 0.7 tablespoon of tempeh (7g) and 2.9 carrots (206g) creates a complete protein profile. In fact, any ratio of more than 30:1 of carrot to tempeh will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 0.7 tbsp tempeh and 2.9 large carrots :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
6.7% 3.3g
Histidine
18.2% 0.11g
Isoleucine
25.6% 0.22g
Leucine
16.4% 0.31g
Lysine
15.9% 0.27g
Methionine
6.2% 0.05g
Phenylalanine
12.6% 0.19g
Threonine
49.9% 0.45g
Tryptophan
14.7% 0.04g
Valine
19.1% 0.21g

Vegan 2. Crimini Mushroom and Tempeh


image of crimini mushroom
image of tempeh

Crimini mushroom is a reasonable source of supplementary protein, and is high in lysine and methionine, complementing the profile of tempeh.

For example, 1 tablespoon of tempeh (10g) and 2.3 cups of crimini mushroom (196g) make a complete amino acids profile. In fact, any ratio of more than 19:1 of crimini mushroom to tempeh will be complete.

Full nutritional profile for crimini mushroom
USDA Source: Mushrooms, brown, italian, or crimini, raw

Table of amino acids of 1 tbsp tempeh and 2.3 cup crimini mushroom :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
14% 7g
Histidine
28.5% 0.18g
Isoleucine
33.2% 0.29g
Leucine
23.7% 0.45g
Lysine
34.4% 0.59g
Methionine
13.1% 0.11g
Phenylalanine
19% 0.28g
Threonine
33.8% 0.3g
Tryptophan
50% 0.13g
Valine
29.7% 0.32g

Vegan 3. Pumpkin Seeds and Tempeh


image of pumpkin seeds
image of tempeh

A reasonable source of supplementary protein, pumpkin seed is high in lysine and methionine, which is complementary to tempeh.

A ratio of 1.9 tablespoons of tempeh (19g) and 0.4 cup of pumpkin seeds (24g) creates a complete protein profile. In fact, any ratio of more than 1.3:1 of pumpkin seed to tempeh will be complete.

Full nutritional profile for pumpkin seeds
USDA Source: Seeds, pumpkin and squash seeds, whole, roasted, without salt

Table of amino acids of 1.9 tbsp tempeh and 0.4 cup pumpkin seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
16.8% 8.4g
Histidine
34.1% 0.21g
Isoleucine
46.6% 0.4g
Leucine
34.7% 0.66g
Lysine
29.9% 0.51g
Methionine
15.7% 0.13g
Phenylalanine
26.6% 0.4g
Threonine
35.4% 0.32g
Tryptophan
44.8% 0.12g
Valine
49.9% 0.54g

Vegan 4. Chia Seeds and Tempeh


image of chia seeds
image of tempeh

Chia seed is a reasonable source of supplementary protein, and is high in lysine and methionine, complementing the profile of tempeh.

For example, 3.1 tablespoons of tempeh (33g) and 0.5 ounce of chia seeds (15g) make a complete amino acids profile. In fact, any ratio of more than 0.47:1 of chia seed to tempeh will be complete.

Full nutritional profile for chia seeds
USDA Source: Seeds, chia seeds, dried

Table of amino acids of 3.1 tbsp tempeh and 0.5 oz chia seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
18.2% 9.1g
Histidine
36.9% 0.23g
Isoleucine
47.4% 0.41g
Leucine
35.6% 0.67g
Lysine
25.9% 0.44g
Methionine
17% 0.15g
Phenylalanine
29.9% 0.44g
Threonine
40.8% 0.37g
Tryptophan
49.8% 0.13g
Valine
41.1% 0.44g

Vegan 5. Hedge Mustard Seeds and Tempeh


image of hedge mustard seeds
image of tempeh

A reasonable source of supplementary protein, hedge mustard seed is high in lysine and methionine, which is complementary to tempeh.

A ratio of 2.3 tablespoons of tempeh (24g) and 0.4 cup of hedge mustard seeds (31g) creates a complete protein profile. In fact, any ratio of more than 1.3:1 of hedge mustard seed to tempeh will be complete.

Full nutritional profile for hedge mustard seeds
USDA Source: Seeds, sisymbrium sp. seeds, whole, dried

Table of amino acids of 2.3 tbsp tempeh and 0.4 cup hedge mustard seeds :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
17.3% 8.7g
Histidine
33.9% 0.21g
Isoleucine
48.2% 0.41g
Leucine
38.6% 0.73g
Lysine
27.5% 0.47g
Methionine
16.2% 0.14g
Phenylalanine
26.6% 0.4g
Threonine
45.2% 0.41g
Tryptophan
49.9% 0.13g
Valine
40.9% 0.44g

Vegan 6. Dijon Mustard and Tempeh


image of dijon mustard
image of tempeh

Dijon mustard is a great source of protein, and is high in lysine and methionine, complementing the profile of tempeh.

For example, 1.1 tablespoons of tempeh (12g) and 4.6 tablespoons of dijon mustard (27g) make a complete amino acids profile. In fact, any ratio of more than 2.3:1 of dijon mustard to tempeh will be complete.

Full nutritional profile for dijon mustard
USDA Source: Spices, mustard seed, ground

Table of amino acids of 1.1 tbsp tempeh and 4.6 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
19.1% 9.6g
Histidine
47.1% 0.3g
Isoleucine
50% 0.43g
Leucine
39.2% 0.74g
Lysine
35.9% 0.61g
Methionine
17.8% 0.15g
Phenylalanine
28.8% 0.43g
Threonine
36.1% 0.32g
Tryptophan
35.9% 0.09g
Valine
48.5% 0.52g

Vegan 7. Avocado and Tempeh


image of avocado
image of tempeh

Low in protein, avocado is high in lysine and methionine, which is complementary to tempeh.

A ratio of 1.3 tablespoons of tempeh (14g) and 2.7 avocado (368g) creates a complete protein profile. In fact, any ratio of more than 27:1 of avocado to tempeh will be complete.

Full nutritional profile for avocado
USDA Source: Avocados, raw, California

Table of amino acids of 1.3 tbsp tempeh and 2.7 fruit avocado :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
20% 10g
Histidine
38.3% 0.24g
Isoleucine
49.6% 0.43g
Leucine
37.9% 0.72g
Lysine
35.1% 0.6g
Methionine
18.7% 0.16g
Phenylalanine
31.8% 0.47g
Threonine
41.6% 0.37g
Tryptophan
45.8% 0.12g
Valine
47.6% 0.51g

Vegan 8. Wheat Germ and Tempeh


image of wheat germ
image of tempeh

Wheat germ is a great source of protein, and is high in lysine and methionine, complementing the profile of tempeh.

For example, 1.6 tablespoons of tempeh (17g) and 0.3 cup of wheat germ (30g) make a complete amino acids profile. In fact, any ratio of more than 1.8:1 of wheat germ to tempeh will be complete.

Full nutritional profile for wheat germ
USDA Source: Wheat germ, crude

Table of amino acids of 1.6 tbsp tempeh and 0.3 cup wheat germ :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
20.9% 10.5g
Histidine
43.5% 0.27g
Isoleucine
47.3% 0.41g
Leucine
38.1% 0.72g
Lysine
35% 0.6g
Methionine
19.5% 0.17g
Phenylalanine
29.1% 0.43g
Threonine
47.6% 0.43g
Tryptophan
49.6% 0.13g
Valine
48% 0.52g

Vegan 9. Chestnut and Tempeh


image of chestnut
image of tempeh

A reasonable source of supplementary protein, chestnut is high in lysine and methionine, which is complementary to tempeh.

A ratio of 2.5 tablespoons of tempeh (26g) and 1.1 cups of chestnut (161g) creates a complete protein profile. In fact, any ratio of more than 6:1 of chestnut to tempeh will be complete.

Full nutritional profile for chestnut
USDA Source: Nuts, chestnuts, european, roasted

Table of amino acids of 2.5 tbsp tempeh and 1.1 cup chestnut :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
20.7% 10.4g
Histidine
41.7% 0.26g
Isoleucine
49.9% 0.43g
Leucine
35.6% 0.67g
Lysine
31.4% 0.54g
Methionine
19.3% 0.17g
Phenylalanine
30% 0.45g
Threonine
43.1% 0.39g
Tryptophan
40.9% 0.11g
Valine
48.6% 0.52g

Vegan 10. Lotus Seeds and Tempeh


image of lotus seeds
image of tempeh

Lotus seed is a reasonable source of supplementary protein, and is high in lysine and methionine, complementing the profile of tempeh.

For example, 0.6 tablespoon of tempeh (6g) and 1.5 cups of lotus seeds (48g) make a complete amino acids profile. In fact, any ratio of more than 8:1 of lotus seed to tempeh will be complete.

Full nutritional profile for lotus seeds
USDA Source: Seeds, lotus seeds, dried

Table of amino acids of 0.6 tbsp tempeh and 1.5 cup lotus seeds :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
17.5% 8.8g
Histidine
37.7% 0.24g
Isoleucine
49.5% 0.43g
Leucine
35.9% 0.68g
Lysine
31.2% 0.53g
Methionine
16.3% 0.14g
Phenylalanine
28.7% 0.43g
Threonine
45.8% 0.41g
Tryptophan
45.8% 0.12g
Valine
49.8% 0.54g

Vegan 11. Poppy Seeds and Tempeh


image of poppy seeds
image of tempeh

A reasonable source of supplementary protein, poppy seed is high in lysine and methionine, which is complementary to tempeh.

A ratio of 2.8 tablespoons of tempeh (29g) and 7.3 teaspoons of poppy seeds (21g) creates a complete protein profile. In fact, any ratio of more than 0.7:1 of poppy seed to tempeh will be complete.

Full nutritional profile for poppy seeds
USDA Source: Spices, poppy seed

Table of amino acids of 2.8 tbsp tempeh and 7.3 tsp poppy seeds :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
19.2% 9.6g
Histidine
36.9% 0.23g
Isoleucine
49.4% 0.42g
Leucine
36.4% 0.69g
Lysine
26.9% 0.46g
Methionine
17.9% 0.15g
Phenylalanine
27.9% 0.42g
Threonine
41.4% 0.37g
Tryptophan
36.2% 0.09g
Valine
45.7% 0.49g

Vegetarian 12. Sour Cream and Tempeh


image of sour cream
image of tempeh

Sour cream is a reasonable source of supplementary protein, and is high in lysine and methionine, complementing the profile of tempeh.

For example, 2.7 tablespoons of tempeh (28g) and 0.6 cup of sour cream (109g) make a complete amino acids profile. In fact, any ratio of more than 4:1 of sour cream to tempeh will be complete.

Full nutritional profile for sour cream
USDA Source: Cream, sour, cultured

Table of amino acids of 2.7 tbsp tempeh and 0.6 cup sour cream :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
16.7% 8.4g
Histidine
36.7% 0.23g
Isoleucine
49.4% 0.43g
Leucine
39.8% 0.75g
Lysine
32.5% 0.55g
Methionine
15.6% 0.13g
Phenylalanine
28.3% 0.42g
Threonine
42.1% 0.38g
Tryptophan
38.6% 0.1g
Valine
43.6% 0.47g

Vegetarian 13. Caramel and Tempeh


image of caramel
image of tempeh

Low in protein, caramel is high in lysine and methionine, which is complementary to tempeh.

A ratio of 2.5 tablespoons of tempeh (26g) and 0.7 cup of caramel (222g) creates a complete protein profile. In fact, any ratio of more than 9:1 of caramel to tempeh will be complete.

Full nutritional profile for caramel
USDA Source: Toppings, butterscotch or caramel

Table of amino acids of 2.5 tbsp tempeh and 0.7 cup caramel :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
15.9% 7.9g
Histidine
33.3% 0.21g
Isoleucine
49.5% 0.43g
Leucine
36.5% 0.69g
Lysine
29% 0.5g
Methionine
14.8% 0.13g
Phenylalanine
26.1% 0.39g
Threonine
39.2% 0.35g
Tryptophan
19.4% 0.05g
Valine
42.2% 0.46g

Vegetarian 14. Yogurt and Tempeh


image of yogurt
image of tempeh

Yogurt is a reasonable source of supplementary protein, and is high in lysine and methionine, complementing the profile of tempeh.

For example, 2.8 tablespoons of tempeh (29g) and 0.4 cup of yogurt (93g) make a complete amino acids profile. In fact, any ratio of more than 3:1 of yogurt to tempeh will be complete.

Full nutritional profile for yogurt
USDA Source: Yogurt, plain, whole milk

Table of amino acids of 2.8 tbsp tempeh and 0.4 cup yogurt :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
18.1% 9g
Histidine
33.9% 0.21g
Isoleucine
49.7% 0.43g
Leucine
38.9% 0.73g
Lysine
32.1% 0.55g
Methionine
16.9% 0.14g
Phenylalanine
29% 0.43g
Threonine
40% 0.36g
Tryptophan
28.6% 0.07g
Valine
49.1% 0.53g

Vegetarian 15. Mayonnaise and Tempeh


image of mayonnaise
image of tempeh

Low in protein, mayonnaise is high in lysine and methionine, which is complementary to tempeh.

A ratio of 3 tablespoons of tempeh (31g) and 1.1 cups of mayonnaise (236g) creates a complete protein profile. In fact, any ratio of more than 8:1 of mayonnaise to tempeh will be complete.

Full nutritional profile for mayonnaise
USDA Source: Salad dressing, mayonnaise, regular

Table of amino acids of 3 tbsp tempeh and 1.1 cup mayonnaise :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
17% 8.5g
Histidine
32.5% 0.2g
Isoleucine
49.3% 0.42g
Leucine
35.1% 0.66g
Lysine
26.3% 0.45g
Methionine
15.9% 0.14g
Phenylalanine
27.5% 0.41g
Threonine
41.6% 0.37g
Tryptophan
38.4% 0.1g
Valine
42.4% 0.46g


Complete Protein Pairings

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