Subtotal $0.00
Shop Now
Tempeh is a firm cake of whole soybeans bound together by a fermenting mold, a traditional food from Indonesia. In USDA data, 100 grams of tempeh supplies about 192 calories and 20 grams of complete plant protein, along with meaningful shares of the Daily Value for manganese, copper, riboflavin and phosphorus. This guide covers what tempeh is, the USDA tempeh nutrition numbers, tempeh vs tofu, what fermentation does and does not change, and who should be careful with soy.
Peptide Labs does not sell tempeh or soy products. This article is general nutrition information, not medical advice.
Key Takeaways
- Tempeh is made from cooked soybeans fermented with Rhizopus mold until they knit into a solid cake.
- USDA lists about 192 calories and 20.3 grams of protein per 100 grams of tempeh.
- Per 100 grams it covers about 62% of the Daily Value for copper and 57% for manganese.
- Tempeh keeps the whole bean, while tofu is pressed curd from soy milk; both are complete proteins.
- Soy is a major food allergen, and people taking MAOI antidepressants should ask about fermented soy.
What is tempeh?
Tempeh is a traditional Indonesian food. Soybeans are soaked, dehulled and cooked, then mixed with a starter culture of Rhizopus mold. Over a day or two of warm incubation, white mold threads grow through the beans and bind them into a sliceable cake with a nutty, mushroom-like flavor. A 2026 review in NPJ Science of Food described Rhizopus species and associated lactic acid bacteria as the main microbes involved. A 2021 review of 321 tempeh papers in Comprehensive Reviews in Food Science and Food Safety called tempeh fermentation an affordable and sustainable way to make protein-rich food.
Tempeh can also be made from other legumes or grains, but the versions sold in most US stores are soy-based, sometimes blended with rice, barley or millet. Grain blends can contain gluten, so check the ingredient list if that matters to you. Tempeh is usually steamed, baked, pan-fried or crumbled into sauces, and it takes on marinades well.
Tempeh nutrition per 100 grams
The table uses the USDA FoodData Central SR Legacy entry for tempeh (FDC 174272). The USDA portion is one cup, 166 grams, which is more than many people eat at once, so values per 100 grams are shown alongside it. The percent Daily Value (%DV) uses the FDA Daily Values from Nutrition Facts labels.
| Nutrient (tempeh) | Per 100 g | %DV per 100 g | Per 1 cup (166 g) | %DV per cup |
|---|---|---|---|---|
| Calories | 192 | Not applicable | 319 | Not applicable |
| Protein | 20.3 g | 41% | 33.7 g | 67% |
| Total fat | 10.8 g | 14% | 17.9 g | 23% |
| Saturated fat | 2.5 g | 13% | 4.2 g | 21% |
| Carbohydrate | 7.6 g | 3% | 12.7 g | 5% |
| Copper | 0.56 milligrams | 62% | 0.93 milligrams | 103% |
| Manganese | 1.3 milligrams | 57% | 2.16 milligrams | 94% |
| Riboflavin (vitamin B2) | 0.36 milligrams | 28% | 0.59 milligrams | 46% |
| Phosphorus | 266 milligrams | 21% | 442 milligrams | 35% |
| Magnesium | 81 milligrams | 19% | 134 milligrams | 32% |
| Niacin (vitamin B3) | 2.6 milligrams | 16% | 4.4 milligrams | 27% |
| Iron | 2.7 milligrams | 15% | 4.5 milligrams | 25% |
| Calcium | 111 milligrams | 9% | 184 milligrams | 14% |
| Potassium | 412 milligrams | 9% | 684 milligrams | 15% |
| Zinc | 1.1 milligrams | 10% | 1.9 milligrams | 17% |
Two caveats about the data. First, this SR Legacy entry does not report a total fiber value, so we have not listed one; tempeh keeps the whole bean, so it does contain fiber, and package labels list it. Second, the USDA entry lists only a trace of vitamin B12, so tempeh should not be counted on as a B12 source. Our B12 foods guide covers reliable options, and our iron foods guide explains why plant iron is absorbed differently from iron in meat.
Tempeh protein and how it compares
Tempeh protein is complete: Harvard’s Nutrition Source notes that soy protein contains all nine essential amino acids. Per 100 grams, tempeh has more protein than most legumes because the beans are packed tightly and lose water. The comparison below uses USDA values per 100 grams.
| Food (USDA SR Legacy, FDC) | Calories | Protein | Iron | Calcium |
|---|---|---|---|---|
| Tempeh (174272) | 192 | 20.3 g | 2.7 milligrams | 111 milligrams |
| Tofu, firm, calcium sulfate (172475) | 144 | 17.3 g | 2.7 milligrams | 683 milligrams |
| Natto (172443) | 211 | 19.4 g | 8.6 milligrams | 217 milligrams |
| Edamame, prepared (168411) | 121 | 11.9 g | 2.3 milligrams | 63 milligrams |
| Lentils, boiled (172421) | 116 | 9.0 g | 3.3 milligrams | 19 milligrams |
| Chicken breast, roasted (171477) | 165 | 31.0 g | 1.0 milligrams | 15 milligrams |
For more on plant and animal protein sources, see our protein-rich foods guide, our whey protein explainer and our sibling guide to edamame, the young green form of the same soybean.
Tempeh vs tofu
Both start with soybeans, but they are made very differently. Tofu is made by curdling soy milk and pressing the curds, much like cheese. Tempeh keeps the whole cooked bean and is fermented. In USDA data, tempeh has more calories and protein per 100 grams, while firm tofu made with calcium sulfate is far higher in calcium because the calcium salt is used to set the curd. Our calcium foods guide covers that point. Tofu has a softer, neutral taste; tempeh is chewier and nuttier. Neither is clearly better. They suit different dishes.
In practice, the choice often comes down to cooking. Tempeh holds its shape when sliced, cubed or crumbled, so it works in sandwiches, chili and stir-fries where a meaty texture helps. Silken and soft tofu blend into smoothies, sauces and desserts, and firm tofu browns well in a pan. Many cooks steam or simmer tempeh briefly before marinating it, which is a matter of taste rather than nutrition. Whichever you pick, compare Nutrition Facts labels, because added oils, sauces and salt in flavored products change the numbers.
Tempeh benefits: what fermentation changes
Fermentation is the main thing that sets tempeh apart from other soy foods. A 2024 review in Frontiers in Bioscience suggested fermentation may improve how available some minerals, proteins, vitamins and isoflavones are, and the 2026 omics review found higher levels of free amino acids and isoflavone aglycones after fermentation. Much of this evidence comes from laboratory analysis and small studies, so it describes changes in the food more than proven effects in people.
Tempeh is also not the same as foods with live cultures. It is cooked before eating, so it is not a reliable source of live microbes. Our guide to fermented foods explains which ones keep live cultures. Natto, another fermented soybean food, is covered in our nattokinase article, and the plant estrogen-like compounds in soy are discussed alongside other sources in our red clover guide.
Who should be careful with tempeh
- Soy allergy. FDA lists soybeans among the nine major food allergens, so packaged tempeh must declare soy.
- MAOI antidepressants. NCCIH reports dangerous blood pressure rises when some high-tyramine soy products, such as tofu and soy sauce, were combined with MAOIs. If you take one, ask your prescriber about fermented soy foods, including tempeh.
- Levothyroxine. MedlinePlus notes that foods containing soybeans may affect how levothyroxine works; ask your clinician how to time meals.
- Gluten. Plain soy tempeh is naturally gluten-free, but grain blends and marinated products may not be.
Frequently Asked Questions
What is tempeh made of?
Cooked soybeans fermented with Rhizopus mold until they bind into a firm cake. Some brands add grains.
How much protein is in tempeh?
USDA data list about 20.3 grams of protein per 100 grams of tempeh, and soy protein is complete.
Is tempeh healthier than tofu?
Neither is clearly healthier. Tempeh has more protein per 100 grams, while calcium-set tofu has far more calcium.
Does tempeh contain probiotics?
It is fermented, but it is cooked before eating, so it should not be counted on for live cultures.
Is tempeh gluten-free?
Plain soy tempeh is, but grain blends and marinades can contain gluten. Check the label.
Is tempeh a good source of vitamin B12?
No. The USDA entry lists only a trace, so rely on fortified foods or animal foods for B12.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Edamame: USDA Nutrition per Cup, Protein, Calories and Benefits, Fermented Foods: List, Benefits and Live vs Pasteurized, High Protein Foods: USDA Values for Meat, Dairy and Plant Sources, Tofu: USDA Nutrition, Protein, Calories and Types of Tofu.