Nutrition for Tempeh

Tempeh Nutrition Summary

One cup of tempeh (166 grams or 0.4 lb) contains 319 calories and 33.7 grams of protein. Tempeh consist of 60% water, 8% carbohydrates, 20% protein, and 11% fat.

Tempeh is an excellent source of many nutrients, including protein, calcium, iron, potassium, riboflavin, niacin and Vitamin B6. It also contains significant amounts of magnesium, zinc, manganese, copper and phosphorus.

In one cup of tempeh:

• Calories: 319
• Protein: 33.7 g
• Fat: 17.9 g, (Saturated: 4.2 g)
• Sodium: 14.9 mg

There is no significant amounts of sugar, dietary fiber or cholesterol in tempeh.

See the Tempeh Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Tempeh.

Calories in Tempeh

Tempeh has 319 calories per cup or 192 calories for every 100 grams. Most of its calories are from fat, protein and carbohydrates.

47% of calories in tempeh are from fat, 39% of calories are from protein and 15% of calories are from carbohydrates.

Calories from Fat

Omega-3 and Omega-6 in Tempeh

Calories Similar to Tempeh

Some other legume or legume products with similar calories to tempeh by weight:

• Miso: +10 calories
• Chickpeas: -46 calories
• Kidney Beans: -118 calories
• Lentils: -126 calories

Protein in Tempeh

An excellent source of protein, a single cup of Tempeh contains 67% of recommended daily values or 33.7 grams of protein. In addition, tempeh contains significant amounts of all 9 essential amino acids.

• Protein: 33.68 g
• Tryptophan: 0.32 g
• Threonine: 1.32 g
• Isoleucine: 1.46 g
• Leucine: 2.37 g
• Lysine: 1.51 g
• Methionine: 0.29 g
• Phenylalanine: 1.48 g
• Valine: 1.53 g
• Histidine: 0.77 g

Protein Similar to Tempeh

Some other legume or legume products with similar amounts of protein to tempeh by weight:

• Fried Tofu: -2.4 grams
• Mung Bean: +5.9 grams
• Peanut Butter: +6.3 grams
• Peanuts: +6.7 grams

Vitamins and Minerals in Tempeh

An good source of many nutrients, tempeh contains abundant amounts of calcium, iron, potassium, riboflavin, niacin and Vitamin B6. In fact, a single cup of tempeh contains 54% of recommended daily values or 0.6 milligrams of riboflavin. Also an excellent source of potassium, a single cup of tempeh contains 30% of recommended daily values or 683.9 milligrams of potassium.

Vitamins in tempeh (1 cup):

• Thiamin: 0.1 mg
• Riboflavin: 0.6 mg
• Niacin: 4.4 mg
• Vitamin b6: 0.4 mg
• Folate: 39.8 ug
• Vitamin b12: 0.1 ug

Minerals in tempeh (1 cup):

• Calcium: 184.3 mg
• Potassium: 683.9 mg
• Iron: 4.5 mg
• Magnesium: 134.5 mg
• Zinc: 1.9 mg
• Phosphorus: 441.6 mg
• Copper: 0.9 mg
• Manganese: 2.2 mg

There is no significant amounts of selenium, choline, vitamin a, pantothenic acid, vitamin c, vitamin e or vitamin k in tempeh.

Similar to Tempeh for Riboflavin (Vit B2)

Here are some other legume or legume products with similarly abundant amounts of riboflavin (Vit B2) to tempeh:

• Soy Flour: -0.13 MG
• Peanut Flour: +0.2 MG
• Miso: -0.21 MG
• Mung Bean: -0.21 MG

Tempeh Nutrition Chart

Tempeh in Cooking

Most recipes call for one or two cups of tempeh.