Nutrition for Tempeh

Calories, Protein, Vitamins and More

image of tempeh source

Tempeh Nutrition Summary

One cup of tempeh (166 grams or 0.4 lb) contains 319 calories and 33.7 grams of protein. Tempeh consist of 60% water, 8% carbohydrates, 20% protein, and 11% fat.

Tempeh is an excellent source of many nutrients, including protein, calcium, iron, potassium, riboflavin, niacin and Vitamin B6. It also contains significant amounts of magnesium, zinc, manganese, copper and phosphorus.

In one cup of tempeh:

  • Calories: 319
  • Protein: 33.7 g
  • Fat: 17.9 g, (Saturated: 4.2 g)
  • Sodium: 14.9 mg
There is no significant amounts of sugar, dietary fiber or cholesterol in tempeh.

See the Tempeh Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Tempeh.

Calories in Tempeh

Tempeh has 319 calories per cup or 192 calories for every 100 grams. Most of its calories are from fat, protein and carbohydrates.

47% of calories in tempeh are from fat, 39% of calories are from protein and 15% of calories are from carbohydrates.

Calories from Fat

A substantial amount, or 47% of the calories in Tempeh are from fat. Tempeh has a moderate amount of total fat, with 17.9 grams or 28% of recommended daily values per cup. Most of the fat in tempeh are healthier unsaturated fats.

Tempeh is cholesterol free and trans-fat free.

  • Total fat: 17.9 g
  • Saturated fat: 4.2 g
  • Monounsaturated fat: 5.3 g
  • Polyunsaturated fat: 7.1 g
There is no significant amounts of cholesterol or trans fat in tempeh.

Omega-3 and Omega-6 in Tempeh

Tempeh is a source of healthy omega-3 fatty acids, containing a total of 0.41 grams for every cup. It contains significant amounts of alpha linoleic acid. [2]

  • alpha linoleic acid: 0.41 g
Also a good source of omega-6 fatty acids, every cup of tempeh contains a total of 6.7 grams of omega-6. In addition, a large portion of the omega-6 in tempeh comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 6.73 g
The omega-6 to omega-3 ratio in tempeh is 16.4: 1.

Calories Similar to Tempeh

Some other legume or legume products with similar calories to tempeh by weight:

Protein in Tempeh

An excellent source of protein, a single cup of Tempeh contains 67% of recommended daily values or 33.7 grams of protein. In addition, tempeh contains significant amounts of all 9 essential amino acids.

  • Protein: 33.68 g
  • Tryptophan: 0.32 g
  • Threonine: 1.32 g
  • Isoleucine: 1.46 g
  • Leucine: 2.37 g
  • Lysine: 1.51 g
  • Methionine: 0.29 g
  • Phenylalanine: 1.48 g
  • Valine: 1.53 g
  • Histidine: 0.77 g

Protein Similar to Tempeh

Some other legume or legume products with similar amounts of protein to tempeh by weight:

Vitamins and Minerals in Tempeh

An good source of many nutrients, tempeh contains abundant amounts of calcium, iron, potassium, riboflavin, niacin and Vitamin B6. In fact, a single cup of tempeh contains 54% of recommended daily values or 0.6 milligrams of riboflavin. Also an excellent source of potassium, a single cup of tempeh contains 30% of recommended daily values or 683.9 milligrams of potassium.

Vitamins in tempeh (1 cup):
  • Thiamin: 0.1 mg
  • Riboflavin: 0.6 mg
  • Niacin: 4.4 mg
  • Vitamin b6: 0.4 mg
  • Folate: 39.8 ug
  • Vitamin b12: 0.1 ug
Minerals in tempeh (1 cup):
  • Calcium: 184.3 mg
  • Potassium: 683.9 mg
  • Iron: 4.5 mg
  • Magnesium: 134.5 mg
  • Zinc: 1.9 mg
  • Phosphorus: 441.6 mg
  • Copper: 0.9 mg
  • Manganese: 2.2 mg
There is no significant amounts of selenium, choline, vitamin a, pantothenic acid, vitamin c, vitamin e or vitamin k in tempeh.

Similar to Tempeh for Riboflavin (Vit B2)

Here are some other legume or legume products with similarly abundant amounts of riboflavin (Vit B2) to tempeh:

Tempeh Nutrition Chart


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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Tempeh in Cooking

Most recipes call for one or two cups of tempeh.

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