Know what’s on your plate
Tempeh
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 192 kcal —
- Protein 20 g 41%
- Carbohydrate 7.6 g 3%
- Fat 11 g 14%
- Saturated fat 2.5 g 13%
- Fibre 4.3 g 15%
- Sugars 0.9 g —
- Sodium 9 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0 mg 0%
- Vitamin K 20.3 µg 17%
- Thiamin (B1) 0.08 mg 7%
- Riboflavin (B2) 0.36 mg 28%
- Niacin (B3) 2.6 mg 17%
- Pantothenic acid (B5) 0.28 mg 6%
- Vitamin B6 0.22 mg 13%
- Biotin (B7) 53 µg 177%
- Folate (B9) 24 µg 6%
- Vitamin B12 0.08 µg 3%
Minerals
- Calcium 111 mg 9%
- Iron 2.7 mg 15%
- Magnesium 81 mg 19%
- Phosphorus 266 mg 21%
- Potassium 412 mg 9%
- Zinc 1.1 mg 10%
- Copper 0.56 mg 62%
- Manganese 1.3 mg 57%
- Selenium 0 µg 0%
- Iodine 0 µg 0%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 192 | 20 g | 7.6 g | 11 g |
| 1 × cup | 166 g | 319 | 34 g | 13 g | 18 g |
| 2 × cup | 332 g | 637 | 67 g | 25 g | 36 g |
| ½ × cup | 83 g | 159 | 17 g | 6.3 g | 9 g |
| 3 × cup | 498 g | 956 | 101 g | 38 g | 54 g |
| 4 × cup | 664 g | 1275 | 135 g | 51 g | 72 g |
Similar foods
Questions about Tempeh
How do you cook tempeh so it stays tender inside and crisp outside?
Slice it about 1 cm thick, steam for 10 minutes to soften its slightly bitter edge, then pat dry and pan-fry in a little oil for 3–4 minutes per side. Add a soy, ginger or chilli marinade after steaming, or brush it on as it fries.
Can you eat tempeh without cooking it?
Tempeh is fermented, but it is usually cooked before eating for better flavour and texture. Check the packet’s storage and preparation instructions, and cook it thoroughly if it is labelled as needing cooking.
How do you store tempeh after opening the packet?
Keep it covered in the fridge and use it within a few days, following the packet’s instructions. You can freeze it in meal-sized portions; thaw it in the fridge before cooking.
What dishes can you make with tempeh?
Use fried or grilled tempeh in rice bowls, noodle dishes, salads and sandwiches. Tempeh goreng is a well-known Indonesian dish: slices are seasoned, then fried until golden.
What can you use instead of tempeh?
For a similarly firm, protein-rich ingredient, use extra-firm tofu; press it first so it browns rather than steams. Chickpeas or beans work in a stew, but they will not give the same sliceable, chewy texture.
Is tempeh a good source of protein?
A 100 g portion provides 20 g of protein. Its firm texture makes it useful in place of meat in stir-fries, sandwiches and other savoury meals.
What is tempeh made from, and why does it have white patches?
Tempeh is made by fermenting cooked soya beans, which bind together into a firm cake. The white coating is the edible fermentation culture; discard it if you see unusual coloured mould or notice an unpleasant smell.
Does tempeh contain much fibre?
A 100 g portion contains 4.3 g of fibre. Fermentation gives tempeh a dense, sliceable texture, rather than the softer consistency of many other soya foods.
Source: USDA FoodData Central 174272 · per 100 g · carbohydrate per EU label, fibre excluded
