Tempeh
Whole food · Legumes and Legume Products
Photo: Wikipedia
Tempeh is a traditional Indonesian soy product made by fermenting cooked soybeans with a specific mold, creating a firm, dense cake with a nutty, earthy flavor and a satisfyingly chewy texture. Its fermentation process not only binds the beans into a sliceable form but also enhances its nutritional profile, making it a protein powerhouse with a complete amino acid profile. Unlike many plant-based foods, tempeh offers a substantial, meat-like bite that absorbs marinades and sauces beautifully.
💚 Why it's loved
People love tempeh for its robust, nutty flavor and uniquely firm, sliceable texture that holds up to grilling, frying, or crumbling, making it a versatile centerpiece in many dishes. It's also celebrated in plant-based and health-conscious communities for its impressive protein content and the depth it adds to meals, rooted in centuries of Indonesian culinary tradition.
⚠️ Watch-outs & how to enjoy it better
Some find tempeh's earthy, fermented taste and dense texture an acquired taste, and its soy content makes it a common allergen for those with soy sensitivities. To mitigate any potential digestive discomfort, start with smaller portions, and ensure it's cooked thoroughly (steaming before marinating can also reduce bitterness). Those monitoring sodium should check labels, as some commercial tempeh is salted.
Key benefits
- Excellent source of complete plant-based protein (20g per 100g).
- Fermentation increases digestibility and mineral absorption.
- Provides a good source of prebiotics from the fermentation process.
- Naturally low in carbohydrates and sugar-free.
- Contains beneficial probiotics from the fermentation culture.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The white, fuzzy mold (Rhizopus oligosporus) that binds the soybeans in tempeh is the same genus used to make some traditional Asian fermented foods, but it's specifically cultivated for tempeh and is not the same mold that causes bread to spoil.
Full nutrition (scales with serving)
| Water | 59.6 g |
| Energy | 192 kcal |
| Energy | 803 kj |
| Protein | 20.3 g |
| Total lipid (fat) | 10.8 g |
| Ash | 1.6 g |
| Carbohydrate, by difference | 7.6 g |
| Calcium, Ca | 111 mg |
| Iron, Fe | 2.7 mg |
| Magnesium, Mg | 81.0 mg |
| Phosphorus, P | 266 mg |
| Potassium, K | 412 mg |
| Sodium, Na | 9.0 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.56 mg |
| Manganese, Mn | 1.3 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.36 mg |
| Niacin | 2.6 mg |
| Pantothenic acid | 0.28 mg |
| Vitamin B-6 | 0.21 mg |
| Folate, total | 24.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 24.0 ug |
| Folate, DFE | 24.0 ug |
| Vitamin B-12 | 0.08 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.5 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 1.7 g |
| SFA 17:0 | 0.03 g |
| SFA 18:0 | 0.68 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.11 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 3.2 g |
| MUFA 14:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 17:1 | 0.06 g |
| MUFA 18:1 | 3.1 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 4.3 g |
| PUFA 18:2 | 4.1 g |
| PUFA 18:3 | 0.25 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.19 g |
| Threonine | 0.80 g |
| Isoleucine | 0.88 g |
| Leucine | 1.4 g |
| Lysine | 0.91 g |
| Methionine | 0.17 g |
| Cystine | 0.19 g |
| Phenylalanine | 0.89 g |
| Tyrosine | 0.66 g |
| Valine | 0.92 g |
| Arginine | 1.3 g |
| Histidine | 0.47 g |
| Alanine | 0.96 g |
| Aspartic acid | 2.0 g |
| Glutamic acid | 3.3 g |
| Glycine | 0.75 g |
| Proline | 1.0 g |
| Serine | 1.0 g |
FAQ
Is tempeh a complete protein?
Yes, tempeh is considered a complete protein because it contains all nine essential amino acids in sufficient quantities, making it an excellent protein source for vegetarians and vegans.
How do I reduce the 'beany' or bitter taste?
Steaming or simmering tempeh in water or broth for 10 minutes before marinating or cooking can help mellow its flavor and reduce any potential bitterness.
Can I eat tempeh raw?
While tempeh is fermented and technically safe to eat raw, it is almost always cooked for better texture, flavor, and digestibility. Cooking also helps kill any surface bacteria.