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.
See how this score is calculated, build a plate around tempeh, cooked, or compare it with another food.
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 63Original analysis by NutriVerdict
In the kitchen and how to use it
Tempeh is made by fermenting whole soybeans into a dense, firm cake bound together by a white mycelium coating. That structure is what makes it so different to work with than tofu: it slices into planks that hold their shape on the grill, crumbles into a texture close to ground meat for tacos and chili, and takes on marinades well because the surface is porous. Cooks typically steam it briefly first to soften any bitterness, then pan-fry, bake, or grill it with soy sauce, ginger, or barbecue-style glazes. It shows up sliced into sandwiches, cubed into stir-fries and curries, or crumbled as a bacon substitute alongside eggs.
Look for tempeh in the refrigerated or frozen section, usually vacuum-packed; a few black spots on the surface are normal fermentation activity, not spoilage, but slimy or strongly ammonia-smelling product should be skipped. Keep it refrigerated and use it within the printed date, or freeze the block for longer storage. At 195 calories and 19.9 grams of protein per 100 grams, it holds up as a plant-based anchor for a bowl or stir-fry in place of meat, and its sodium is naturally low at 14 milligrams per 100 grams before any seasoning is added, so the salt level in a finished dish comes almost entirely from what the cook adds.
Frequently asked questions about tempeh, cooked
How many calories are in cooked tempeh?
Cooked tempeh has 195 calories per 100 grams.
Is tempeh a good source of protein?
Yes, tempeh provides 19.9 grams of protein per 100 grams, reaching 40% of the daily value.
How do you cook tempeh before eating it?
Tempeh is typically steamed briefly to mellow its flavor, then pan-fried, baked, or grilled after marinating.