Tempeh is a fermented soybean product originating from Indonesia, made by culturing cooked soybeans with a mould that binds them into a firm, sliceable cake. It is typically pan-fried, steamed, baked or crumbled into stir-fries, grain bowls and sandwiches, and serves as a staple protein source across Southeast Asian cuisines. Per 100 g, tempeh provides 166 kcal, 20.7 g of protein, 6.4 g of fat and 6.4 g of carbohydrates, with only 0.9 g of sugars — making it notably high in protein relative to its calorie count. It contributes 370 mg of potassium, 200 mg of phosphorus and 120 mg of calcium per 100 g, alongside 76 mcg of folate and 3.2 mg of niacin. Tempeh is compatible with vegan, vegetarian, gluten-free, dairy-free, keto and low-FODMAP dietary patterns.
How many calories in tempeh?
Tempeh contains 166 kcal per 100 g. A typical serving of around 85 g — roughly a third of a standard block — comes to approximately 141 kcal.
How much protein is in tempeh?
Tempeh provides 20.7 g of protein per 100 g, which is notably high for a plant-based food. An 85 g serving delivers around 17.6 g of protein.
Is tempeh keto-friendly?
Yes, tempeh fits a ketogenic diet — it contains only 6.4 g of carbohydrates per 100 g, with just 0.9 g of sugars. Its high protein and moderate fat content also align well with typical keto macronutrient targets.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 195 kcal |
| Protein | 19.9 g |
| Fat | 11.4 g |
| Carbs | 7.6 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 3.4 g |
| Monounsaturated | 3.7 g |
| Polyunsaturated | 2.6 g |
| Trans | 0 g |
| Minerals | Amount |
|---|---|
| Calcium | 96.0 mg |
| Iron | 2.1 mg |
| Magnesium | 77.0 mg |
| Phosphorus | 253 mg |
| Potassium | 401 mg |
| Sodium | 14.0 mg |
| Zinc | 1.6 mg |
| Copper | 0.54 mg |
| Manganese | 1.3 mg |
| Selenium | 0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin D | 0 mcg |
| Thiamin (B1) | 0.054 mg |
| Riboflavin (B2) | 0.36 mg |
| Niacin (B3) | 2.1 mg |
| Pantothenic acid (B5) | 0.45 mg |
| Vitamin B6 | 0.20 mg |
| Folate (B9) | 21.0 mcg |
| Vitamin B12 | 0.14 mcg |
Other cooking states of Tempeh
Raw tempeh (166 kcal).
