Know what’s on your plate
Tempeh
Calories & nutrition facts
cooked
Nutrition facts
Per 100 g% DV- Calories 195 kcal —
- Protein 20 g 40%
- Carbohydrate 7.6 g 3%
- Fat 11 g 15%
- Saturated fat 3.4 g 17%
- Sodium 14 mg 1%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.05 mg 5%
- Riboflavin (B2) 0.36 mg 27%
- Niacin (B3) 2.1 mg 13%
- Pantothenic acid (B5) 0.45 mg 9%
- Vitamin B6 0.2 mg 12%
- Folate (B9) 21 µg 5%
- Vitamin B12 0.14 µg 6%
Minerals
- Calcium 96 mg 7%
- Iron 2.1 mg 12%
- Magnesium 77 mg 18%
- Phosphorus 253 mg 20%
- Potassium 401 mg 9%
- Zinc 1.6 mg 14%
- Copper 0.54 mg 60%
- Manganese 1.3 mg 56%
- Selenium 0 µg 0%
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Questions about Tempeh
What is tempeh made from?
Tempeh is made by fermenting cooked soybeans with a culture that binds them into a firm cake. The beans remain whole, so you can see them in the cut surface.
How do you cook tempeh so it tastes good?
Slice or cube it, then steam for about 10 minutes to soften its slightly bitter edge; pat dry, marinate and fry until browned, usually 3–4 minutes per side. It also roasts well at 200 °C for about 20 minutes, turning halfway.
Do you need to cook tempeh before eating it?
Most tempeh sold fresh or chilled is intended to be cooked, and frying, steaming or baking gives it a more appealing texture and flavour. Follow the pack’s instructions, especially for products labelled ready to eat.
How should you store tempeh?
Keep unopened tempeh chilled and use it by the date on the pack. Once opened, wrap it or place it in an airtight container and refrigerate; freeze it if you will not use it within a few days, then thaw it in the fridge.
What can you make with tempeh?
Use browned tempeh in stir-fries, curries, noodle bowls and sandwiches, or crumble it into a bolognese-style sauce. Soy sauce, ginger, garlic, chilli and lime make a particularly good marinade.
What can you use instead of tempeh?
Firm tofu is the easiest swap in stir-fries and curries, though it is softer and less nutty; press it first and brown it well. For a similarly hearty bite, use cooked beans or lentils, allowing for their softer texture.
Is tempeh high in protein?
A 100 g serving provides 20 g of protein. A palm-sized portion is a practical amount for a meal, alongside vegetables and a grain or other side.
Is tempeh a good source of iron?
Tempeh contains 2.1 mg of iron per 100 g, but it does not meet the usual threshold to be called a source of iron. Pairing it with vitamin-C-rich vegetables such as peppers can help your body absorb iron from plant foods.
Source: USDA FoodData Central 172467 · per 100 g · carbohydrate per EU label, fibre excluded
