Calories and Nutritions in Tempeh

A 100g serving of tempeh contains 192 calories.

One kilogram (1000g) of tempeh contains 1920 calories.

A full package of Lightlife Original Tempeh (227g) contains 434 calories. A serving of Tofurky Organic Soy Tempeh (85g) has 160 calories. A serving of Soyboy Organic 5-Grain Tempeh (113g) has 240 calories.

Tempeh offers unique nutritional qualities that stem from its fermented soy composition, providing high-quality protein, prebiotics, and vital minerals. The primary health upsides of eating tempeh are explained here.

• Promotes Gut Health: The fermentation process used to create tempeh produces prebiotics, which are types of fiber that feed beneficial gut bacteria. A healthy gut microbiome is linked to improved digestion and overall health. A review by Slavin, J. (2013), "Fiber and Prebiotics: Mechanisms and Health Benefits," established that prebiotics play a crucial role in modulating the gut microbiota and supporting digestive wellness.
• Supports Bone Density: Tempeh is a good source of minerals essential for bone health, including calcium, magnesium, and phosphorus. These minerals are the building blocks of bone tissue and are vital for maintaining bone strength. A study by Tucker, K. L., et al. (1999), "Potassium, magnesium, and fruit and vegetable intakes are associated with greater bone mineral density," found a positive association between higher intakes of these minerals and greater bone mineral density.
• Improves Heart Health Markers: Tempeh contains soy isoflavones, plant compounds that have been shown to have a positive effect on cardiovascular health. Regular consumption of soy foods is associated with lower levels of LDL (bad) cholesterol and may improve blood vessel function. A meta-analysis by Messina, M. (2016), "Soy and Health Update," established that soy protein consumption can lead to modest reductions in blood cholesterol levels, a key factor in reducing heart disease risk.

Eating tempeh involves certain health factors for a minority of people, primarily concerning soy allergies. The potential health complications associated with tempeh are detailed below.

• Contains Soy Allergens: Tempeh is made from soybeans, which are one of the major food allergens. Individuals with a soy allergy can experience reactions ranging from mild to severe, including hives, digestive upset, or anaphylaxis. A review by Savage, J. H., & Johns, C. B. (2015), "Food allergy," detailed the mechanisms and management of common food allergies, emphasizing strict avoidance for sensitive individuals. An alternative is a soy-free fermented product like chickpea tempeh or other plant proteins like seitan. A suggested amount for those with a soy allergy is complete avoidance.
• May Cause Bloating in Some Individuals: As a high-fiber food, introducing tempeh into a diet that is low in fiber can cause temporary gas and bloating as the digestive system adjusts. The fermentation process makes tempeh easier to digest than unfermented soy, but some people may still experience discomfort. A position paper from the Academy of Nutrition and Dietetics by Dahl, W. J., & Stewart, M. L. (2015), "Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber," confirmed that a sudden increase in dietary fiber can lead to transient gastrointestinal symptoms, including gas and bloating, until the gut adapts. An alternative is to start with small portions and gradually increase intake. A daily suggested amount is to begin with a small serving of 2-3 ounces.

Yes, tempeh is a good food choice for most people because it is a highly nutritious, fermented plant-based protein. The nutritional composition offers several benefits for bodily functions. The fermentation process enhances Digestive Health by breaking down phytic acid, which improves mineral absorption, and by providing prebiotics that nourish gut bacteria, a concept detailed in a review by Marco, M. L., et al. (2017), "Health benefits of fermented foods." The soy isoflavones in tempeh support Heart Health by helping to lower LDL cholesterol levels, a finding supported by a meta-analysis from Jenkins, D. J. A., et al. (2011), "Effect of a dietary portfolio of cholesterol-lowering foods on lipid-lipoprotein axes." The rich mineral content, including manganese and copper, promotes Bone Health and connective tissue formation. A study by Palacios, C. (2006), "The role of nutrients in bone health, from A to Z," explains that these minerals are essential cofactors for enzymes involved in bone matrix synthesis.

No, commercially available tempeh is not a rich source of probiotics. The fermentation process of tempeh involves live cultures (Rhizopus mold), but the final product is pasteurized or cooked before being sold. This heating process kills the live beneficial bacteria, or probiotics. While tempeh does not provide probiotics, it is an excellent source of prebiotics, which are the fibers that feed the existing good bacteria in the gut.

No, tempeh does not contain estrogen. Tempeh contains plant-based compounds called isoflavones, which are classified as phytoestrogens. Phytoestrogens have a chemical structure similar to human estrogen, allowing them to bind to estrogen receptors in the body, but their effect is much weaker. Depending on bodily conditions, isoflavones can exert either a mild estrogen-like effect or an anti-estrogenic effect by blocking the body's natural, stronger estrogen from binding to receptors. Eating tempeh does not have the same physiological effect as taking estrogen hormones.

The calorie count in tempeh is determined by its ingredients. Flax tempeh has the highest calorie value at 240 calories per 100 grams, a result of the high fat content from the added flax seeds. Traditional soy tempeh contains the lowest calorie value at 192 calories per 100 grams. Multigrain tempeh has a calorie count of 220 calories per 100 grams, placing it in the middle due to the addition of carbohydrate-rich grains.

Tempeh is a savory food item with a distinct nutty and earthy flavor profile that is not used in dessert preparations. Culinary tradition pairs meals containing tempeh with desserts served after the main course, rather than using tempeh as a dessert ingredient.

Tempeh's history begins in Java, Indonesia, with its creation dating back many centuries. This unique fermented food is made by introducing a starter culture, Rhizopus oligosporus, to cooked soybeans. The resulting mold growth binds the beans into a solid cake, a process that improves digestibility and nutrient availability. The earliest written mention of "tempeh" is found in a Javanese text from the early 1800s. Tempeh has long served as a fundamental, affordable protein source in the Indonesian diet. The food was brought to Western countries during the 20th century, becoming popular in the 1970s as vegetarian diets grew in acceptance.

Tempeh is made from cooked and dehulled soybeans that are inoculated with a starter culture, a type of mold called Rhizopus oligosporus. The soybeans are then allowed to ferment for 24 to 48 hours in a warm environment. During this time, the mold grows, forming a dense network of white mycelium that binds the soybeans together into a firm, cake-like block. This fermentation process is what gives tempeh its characteristic texture and nutty, mushroom-like flavor.