Tempeh
Fermented whole soybeans with a nutty taste. Steam it for 10 minutes first to cut the bitterness.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Tempeh for gym-goers
Per 100 g, tempeh provides 192 kcal, 20.3 g protein, 7.6 g carbohydrate (4.8 g fiber, 0 g sugars) and 10.8 g fat (2.2 g saturated). At 10.6 g of protein per 100 kcal, it ranks among the most protein-dense foods, which helps a lot when calories are tight on a cut.
A typical serving (1/2 package, about 113 g) comes to roughly 217 kcal and 22.9 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Tempeh
Tempeh is whole soybeans bound into a block by fermentation with a Rhizopus mold. The result is firm, nutty and a little earthy. Since the whole bean goes in, it has more protein and much more fiber than tofu: around 20 g of protein and nearly 5 g of fiber per 100 g.
In a gym diet
Few whole-food vegan proteins are as dense as tempeh. The soy protein is complete, and the chewy texture satisfies the way meat does. Fat and fiber make it filling on a cut, and at roughly 190 kcal per 100 g it also suits a bulk without a lot of volume on the plate. Half a package is a solid meal-sized dose of protein. Some people find it easier to digest than whole cooked soybeans, possibly thanks to the fermentation.
Preparation and cooking
Steam or simmer it for about 10 minutes before marinating. That softens the bitterness and helps it take on flavor. Then slice, crumble or cube it and pan-fry, bake or grill. It drinks up oil, so measure what you use and log it separately. Steaming adds a little water weight without changing the nutrition in any real way, so log the pack weight.
Buying and storage
The plain kind should list just soybeans, water, a little vinegar and starter culture. Some versions add grains, which means more carbs and possibly gluten. Keep it refrigerated and use it by the date, or freeze it. Small dark or gray spots are normal culture growth; pink, yellow or fuzzy colored mold is not.
Things to watch
Soy allergy is the main concern, and multigrain tempeh may contain gluten. You'll sometimes read that tempeh supplies vitamin B12. It isn't a reliable source, so vegan lifters still need fortified foods or a supplement.
Meal ideas
- Tempeh bacon strips with avocado, tomato and lettuce in a whole-grain wrap.
- Crumbled tempeh taco filling with black beans, salsa, corn and lime-dressed slaw.
- Teriyaki tempeh, brown rice and stir-fried bok choy for a post-training dinner.
Nutrient highlights
Good source (10–19% DV per 100 g): Magnesium (19%), Iron (15%), and Zinc (10%).
How it ranks among 16 Plant Protein
| Protein per 100 kcal | 10.6 g | #7 of 16 |
| Protein per 100 g | 20.3 g | #4 of 16 |
| Fiber per 100 g | 4.8 g | #11 of 16 |
| Lowest calories per 100 g | 192 kcal | #14 of 16 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Soybeans, mature (boiled, cooked)
172 kcal · P 18.2 · C 8.4 · F 9
→Tofu, silken, firm
62 kcal · P 6.9 · C 2.4 · F 2.7
→Edamame, shelled (cooked from frozen)
121 kcal · P 11.9 · C 8.9 · F 5.2
→Tofu, firm (calcium-set, raw)
144 kcal · P 17.3 · C 2.8 · F 8.7
→Soy milk, unsweetened (fortified)
33 kcal · P 2.9 · C 1.7 · F 1.6
→Lentils (boiled, cooked)
116 kcal · P 9 · C 20.1 · F 0.4
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in tempeh?
Tempeh has about 192 kcal per 100 g, or roughly 217 kcal per 1/2 package (113 g).
How much protein is in tempeh?
About 20.3 g of protein per 100 g and 22.9 g per 1/2 package. That works out to 10.6 g per 100 kcal, so it's a very protein-dense food.
Is tempeh good for cutting or bulking?
With this much protein per calorie, it's especially useful when cutting, and it works in any phase.
Why should I steam tempeh before cooking?
Ten minutes of steaming or simmering takes the edge off the slightly bitter taste some people notice, and it opens up the texture so marinade gets further in. You can skip it, but most cooks think it tastes better.
Is tempeh healthier than tofu?
Neither wins outright; they suit different goals. Tempeh has more protein and fiber per 100 g, along with more calories and fat. Calcium-set tofu is far ahead on calcium, while tempeh gives you a fermented whole-bean food.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.