Calories in Tempeh: Nutrition Facts & Serving Sizes
Per 1 cup (166g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One cup of tempeh (166g) contains about 319 calories with 33.7g of protein, 12.6g of carbs, 17.9g of fat, and essentially zero fiber or sugar. Per 100g, tempeh delivers 192 calories, 20.3g of protein, 7.6g of carbs, and 10.8g of fat. Tempeh is a fermented soybean product made by culturing cooked soybeans with a mold that binds them into a dense cake. Unlike tofu, tempeh is fermented, which improves digestibility and increases bioavailability of nutrients. The protein content (20.3g per 100g) is exceptional for a plant food and makes tempeh one of the best plant-based protein sources available. It also provides meaningful calcium (111mg per 100g), magnesium (81mg per 100g), iron (2.7mg per 100g), and phosphorus (266mg per 100g). Tempeh contains vitamin B12 (0.1mcg per 100g) from the fermentation process, which is rare among plant foods. For anyone eating plant-based or looking to reduce meat consumption while maintaining high protein intake, tempeh is a strong choice.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (166g) | 318.7 | 33.7g | 12.6g | 17.9g | 0g |
| 100g | 192 | 20.3g | 7.6g | 10.8g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 192 | 10% |
| Protein | 20.3g | 41% |
| Total Fat | 10.8g | 14% |
| Saturated Fat | 2.5g | 13% |
| Total Carbohydrates | 7.6g | 3% |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 9mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 2.5g | 1% |
| Calcium | 111mg | 9% |
| Iron | 2.7mg | 15% |
| Potassium | 412mg | 9% |
| Vitamin B6 | 0.2mg | 12% |
| Vitamin B12 | 0.1mcg | 4% |
| Magnesium | 81mg | 19% |
| Phosphorus | 266mg | 21% |
| Zinc | 1.1mg | 10% |
| Folate | 24mcg | 6% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.4mg | 31% |
| Niacin (B3) | 2.6mg | 16% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Tempeh
Tempeh is one of the most nutritionally impressive plant foods available, primarily because of its exceptional protein density. At 20.3g of protein per 100g, tempeh rivals many animal proteins. The protein from soy is a complete protein, containing all nine essential amino acids needed for muscle protein synthesis. For those training hard who want to reduce or eliminate meat, tempeh is one of the few plant foods that can legitimately compete with chicken or beef on protein.
The fermentation process used to make tempeh improves its nutritional profile in several ways. Fermentation reduces phytic acid, an antinutrient that can interfere with mineral absorption in unfermented soy products. This means the minerals in tempeh, including 81mg of magnesium, 266mg of phosphorus, and 111mg of calcium per 100g, are more bioavailable than those in regular soybeans.
Tempeh is also a rare plant source of vitamin B12 (0.1mcg per 100g), produced during the fermentation process. While this amount is not sufficient to meet daily needs on its own, it contributes to overall B12 intake, which is critical for nerve function and red blood cell production.
The calcium content of 111mg per 100g is notably high for a fermented food, supporting bone health. The iron content of 2.7mg per 100g contributes to oxygen transport and energy production.
Dietary Considerations
Tempeh is vegan, vegetarian, and dairy-free. It contains no cholesterol. Tempeh is not gluten-free unless specifically labeled, as some commercial varieties add grains during fermentation. For weight loss, tempeh is a solid high-protein food at 192 calories per 100g, roughly comparable to chicken thigh in calorie density but with similar or higher protein. It is not keto-friendly due to 7.6g of carbs per 100g, but fits most other dietary patterns. Tempeh is paleo-adjacent but not strictly paleo since soy is debated in ancestral diet communities. The fermented nature makes it gut-friendly for most people.
Daily Intake (100g)
100g of tempeh provides 10% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in tempeh?
Per 100g, tempeh contains 192 calories. One cup of tempeh (166g) has about 319 calories with 33.7g of protein, 12.6g of carbs, and 17.9g of fat.
Is tempeh good for weight loss?
Yes, tempeh is good for weight loss due to its high protein content (20.3g per 100g) and moderate calorie density (192 calories per 100g). The protein promotes satiety and helps preserve muscle mass on a calorie deficit. It is a filling food that keeps hunger at bay for extended periods.
How much protein in tempeh?
Tempeh has 20.3g of protein per 100g. One cup (166g) provides approximately 33.7g of protein. This makes tempeh one of the highest-protein plant foods available, comparable to many animal proteins per 100g.
Is tempeh better than tofu for protein?
Tempeh has significantly more protein than tofu. Tempeh provides 20.3g of protein per 100g versus tofu at 17.3g per 100g. Tempeh is also fermented, which improves digestibility and reduces antinutrients. For protein goals, tempeh is the better choice between the two.
Is tempeh a complete protein?
Yes, tempeh is a complete protein, meaning it contains all nine essential amino acids. This is because it is made from soybeans, which provide a full amino acid profile. This makes tempeh a viable primary protein source for vegetarians and vegans.
How do you cook tempeh?
Tempeh can be sliced and pan-fried, baked, steamed, or grilled. It absorbs marinades well, so soaking it in soy sauce, teriyaki, or garlic-based sauces for 30 minutes before cooking significantly improves flavor. Slicing thin and searing in a hot pan gives it a crispy exterior. Steam it first to reduce bitterness if needed.
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