Tempeh
FDC 174272cup (166 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 67 · +4 vs Legumes & beans medianTempeh's Nutrient Density Score lands at 67 of 100, a Good band result and 25th of 60 within Legumes & beans, just above the category median of 63. Protein leads the profile at 41% DV in the excellent tier, backed by magnesium at 19% DV and iron at 15% DV, both in the good tier.
Made by fermenting whole soybeans into a firm cake, tempeh is usually sliced, marinated, and pan-fried or crumbled into a skillet in place of ground meat; a cup (166 g) is a filling main-dish portion. Fat is technically the largest macro by weight at 10.8 g against 20.3 g of protein per 100 g, though sodium stays low at just 9 mg, making it easy to season to taste.
See how this score is calculated, build a plate around tempeh, 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 | 192 kcal | 10% |
| Total fat | 11 g | 14% |
| Saturated fat | 2.5 g | 13% |
| Cholesterol | 0 mg | 0% |
| Sodium | 9 mg | 0% |
| Carbohydrate | 7.6 g | 3% |
| Dietary fiber | - | |
| Sugars | - | |
| Protein | 20 g | 41% |
| Potassium | 412 mg | 9% |
| Calcium | 111 mg | 9% |
| Iron | 2.7 mg | 15% |
| Magnesium | 81 mg | 19% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 319 kcal | 16% |
| Total fat | 18 g | 23% |
| Saturated fat | 4.2 g | 21% |
| Cholesterol | 0 mg | 0% |
| Sodium | 15 mg | 1% |
| Carbohydrate | 13 g | 5% |
| Dietary fiber | - | |
| Sugars | - | |
| Protein | 34 g | 67% |
| Potassium | 684 mg | 15% |
| Calcium | 184 mg | 14% |
| Iron | 4.5 mg | 25% |
| Magnesium | 134 mg | 32% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 174272Original 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, dried-frozen (koyadofu)Density 69 vs 67Peanut flour, low fatDensity 69 vs 67Chili with beans, cannedDensity 69 vs 67Original analysis by NutriVerdict
In the kitchen and how to use it
Tempeh is made by fermenting whole soybeans into a firm, dense cake bound together with visible beans and a mild, nutty, slightly mushroom-like flavor. Its firm texture holds up to slicing, cubing and marinating, which makes it popular pan-fried until crisp, crumbled into a skillet like taco meat, or grilled and glazed with soy sauce and maple for a sandwich filling. Steaming it briefly before marinating helps it absorb flavor more readily, and it takes well to bold seasonings like ginger, garlic, chili and citrus.
Fresh tempeh is sold refrigerated in vacuum-sealed blocks; check for a firm texture and an even white or grayish mold coating, and use it within the printed date or freeze it for longer storage. A cup provides 20.3 g of protein and 192 calories, with sodium naturally low at 9 mg per 100 g, so it works well as the protein anchor in a stir-fry, grain bowl or sandwich for someone building a meal around a plant-based, high-protein centerpiece. It also carries 19% DV magnesium and 15% DV iron per 100 g.
Frequently asked questions about tempeh
How many calories are in tempeh?
A 1 cup serving (166 g) has 192 calories and 20.3 g of protein.
Is tempeh a good source of protein?
Yes, it delivers 41% DV protein per 100 g along with 19% DV magnesium, making it a substantial plant-based protein source.
How do you prepare tempeh?
Slice or cube it, then pan-fry, grill or steam and marinate it; steaming briefly first helps it soak up sauces and seasonings better.