Tempeh, cooked
FDC 172467
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 63 · +0 vs Legumes & beans medianTempeh's fermented soybean cake scores 63 of 100 on the density scale, landing in the Good band and ranking 31st of 60 in the legumes and beans category. Protein is what carries it, an excellent 40% DV per 100g, with magnesium at a good 18% DV and iron at 12% DV filling out the rest of the profile.
It's most often sliced and pan-fried, crumbled into chili, or marinated and grilled as a meat substitute in bowls and sandwiches. A 100g portion runs 195 calories with fat as the leading macro at 11.4g, so oil used in cooking adds up faster than the tempeh itself, though at 14mg of sodium it leaves plenty of room to season a marinade to taste.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 195 kcal | 10% |
| Total fat | 11 g | 15% |
| Saturated fat | 3.4 g | 17% |
| Cholesterol | - | |
| Sodium | 14 mg | 1% |
| Carbohydrate | 7.6 g | 3% |
| Dietary fiber | - | |
| Sugars | - | |
| Protein | 20 g | 40% |
| Potassium | 401 mg | 9% |
| Calcium | 96 mg | 7% |
| Iron | 2.1 mg | 12% |
| Magnesium | 77 mg | 18% |
| Vitamin C | - | |
| Vitamin A | - | |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 172467Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the legumes & beans median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Tofu yogurtDensity 63 vs 63Veggie burgers or soyburgers, unpreparedDensity 64 vs 63Tofu, friedDensity 66 vs 63