Food Nutrient Profile - Tempeh

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Nutrients in 100 grams of Tempeh

Tempeh.

Macros Ratio

Protein Fat Carbs
39%
47%
14%
100 g ▼

Macro Nutrients

Tempeh
Energy192 kcal
6.62%
Tempeh provides 192kcal of Energy per 100 grams, meeting 6.62% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat11 g
11%
Tempeh provides 11g of Fat per 100 grams, meeting 11% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat2.54 g
7.93%
Tempeh provides 2.54g of Saturated Fat per 100 grams, meeting 7.93% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.25 g
15.5%
Tempeh provides 0.25g of Omega 3 per 100 grams, meeting 15.5% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 64.05 g
24%
Tempeh provides 4.05g of Omega 6 per 100 grams, meeting 24% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Tempeh provides 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate7.64 g
5.88%
Tempeh provides 7.64g of Carbohydrate per 100 grams, meeting 5.88% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars2.7 g
3.72%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Tempeh provides 2.7g of Sugars per 100 grams, meeting 3.72% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber3.7 g
9.74%
Tempeh provides 3.7g of Fiber per 100 grams, meeting 9.74% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein20.3 g
36.2%
Tempeh provides 20.3g of Protein per 100 grams, meeting 36.2% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Tempeh
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Tempeh provides 0μg of Vitamin A per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.078 mg
6.5%
Thiamine
Tempeh provides 0.078mg of Vitamin B1 per 100 grams, meeting 6.5% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.36 mg
27.5%
Riboflavin
Tempeh provides 0.36mg of Vitamin B2 per 100 grams, meeting 27.5% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B32.64 mg
16.5%
Niacin, nicotinic acid, niacinamide
Tempeh provides 2.64mg of Vitamin B3 per 100 grams, meeting 16.5% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.28 mg
5.56%
Pantothenic acid
Tempeh provides 0.28mg of Vitamin B5 per 100 grams, meeting 5.56% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.22 mg
16.5%
Pyridoxine
Tempeh provides 0.22mg of Vitamin B6 per 100 grams, meeting 16.5% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B924 μg
6%
Folates and Folic Acid
Tempeh provides 24μg of Vitamin B9 per 100 grams, meeting 6% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120.08 μg
3.33%
Cobalamin
Tempeh provides 0.08μg of Vitamin B12 per 100 grams, meeting 3.33% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C0 mg
0%
Ascorbic acid
Tempeh provides 0mg of Vitamin C per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Tempeh provides 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E0.4 mg
2.67%
Tocopherols and Tocotrienols
Tempeh provides 0.4mg of Vitamin E per 100 grams, meeting 2.67% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K19.3 μg
16%
Phytomenadione or phylloquinone
Tempeh provides 19.3μg of Vitamin K per 100 grams, meeting 16% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Tempeh
Calcium111 mg
11%
Tempeh provides 111mg of Calcium per 100 grams, meeting 11% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.56 mg
62.2%
Tempeh provides 0.56mg of Copper per 100 grams, meeting 62.2% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron2.7 mg
33.8%
Tempeh provides 2.7mg of Iron per 100 grams, meeting 33.8% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium81 mg
19.3%
Tempeh provides 81mg of Magnesium per 100 grams, meeting 19.3% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese1.3 mg
56.5%
Tempeh provides 1.3mg of Manganese per 100 grams, meeting 56.5% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus266 mg
38%
Tempeh provides 266mg of Phosphorus per 100 grams, meeting 38% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium412 mg
12%
Tempeh provides 412mg of Potassium per 100 grams, meeting 12% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium0 μg
0%
Tempeh provides 0μg of Selenium per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium9 mg
0.6%
Tempeh provides 9mg of Sodium per 100 grams, meeting 0.6% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc1.14 mg
10.4%
Tempeh provides 1.14mg of Zinc per 100 grams, meeting 10.4% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water59.7 g
1.6%
Tempeh provides 59.7g of Water per 100 grams, meeting 1.6% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Tempeh Nutrition Facts | 100 g

Discover the comprehensive nutrition data for tempeh, including macro and micronutrients, in a 100g serving. Learn about the health benefits and nutritional value of this plant-based protein source.

Tempeh, a fermented soybean product, is a nutritional powerhouse, especially when it comes to vitamins. Here's a closer look at what 100 grams of tempeh offers:

When it comes to minerals, tempeh shines brightly. Here's what you get in 100 grams:

Tempeh is not just about micronutrients; it also offers a robust profile of macronutrients:

Incorporating tempeh into your diet is a fantastic way to boost your intake of essential vitamins, minerals, and macronutrients. Whether you're adding it to stir-fries, salads, or sandwiches, tempeh is a versatile and nutritious choice for a whole-food, plant-based diet.

Frequently Asked Questions about Tempeh

What are the health benefits of Tempeh?

Tempeh is a great source of plant-based protein, fiber, and probiotics. It also contains important nutrients like iron, calcium, and manganese. Consuming tempeh can help improve digestion, support bone health, and promote a healthy gut microbiome.

Are there any potential risks or side effects of consuming Tempeh?

Tempeh is a nutritious plant-based protein source made from fermented soybeans. While it is generally safe for most people to consume, some individuals may experience digestive issues such as bloating or gas due to its high fiber content. It is important to ensure that tempeh is properly cooked to reduce the risk of foodborne illness. Additionally, individuals with soy allergies should avoid tempeh or opt for alternative plant-based protein sources.

Can I lose weight by eating more Tempeh?

Yes, incorporating tempeh into your diet can help with weight loss as it is a good source of plant-based protein and fiber, which can help you feel full and satisfied. However, it's important to also focus on overall balanced nutrition and portion control to effectively lose weight.

Can I gain more muscles by eating more Tempeh if I train consistently?

Yes, tempeh is a good source of plant-based protein which is essential for muscle growth. Consuming tempeh along with consistent training can help support muscle development. However, it's also important to ensure you are getting a variety of protein sources and a well-rounded diet to support overall muscle growth and recovery.

Can I eat Tempeh if I have diabetes?

Yes, tempeh can be a good option for individuals with diabetes as it is a low-carbohydrate, high-protein food. Tempeh is also a good source of fiber, which can help regulate blood sugar levels. Just be mindful of portion sizes and how you prepare it to avoid added sugars or unhealthy fats.

Can I consume Tempeh if I am on a Keto diet?

Yes, tempeh can be consumed on a Keto diet as it is low in carbohydrates and high in protein. It can be a good plant-based source of protein and healthy fats for those following a Keto diet.

Can I eat Tempeh if I am on a low fat diet?

Yes, tempeh can be a good option for those on a low-fat diet as it is lower in fat compared to other sources of protein like tofu. Tempeh is a fermented soy product that is rich in protein, fiber, and various nutrients, making it a nutritious addition to a low-fat diet. Just be mindful of how you prepare it, as frying or cooking with added oils can increase the fat content.

What is the environmental impact of producing Tempeh?

Tempeh production has a lower environmental impact compared to many animal-based protein sources. It requires less water, land, and energy to produce tempeh compared to meat or dairy products. Additionally, tempeh production generates fewer greenhouse gas emissions and contributes less to deforestation. Overall, choosing tempeh as a protein source can help reduce your carbon footprint and support environmental sustainability.




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