Legumes • Deep Nutrition Analytics
Tempeh
Delivering 192 kcal per 100 grams, Tempeh functions as a legumes with balanced macronutrients (192 kcal) driving its core energy contribution. It serves as a rich source of Copper, offering 62% of your recommended daily allowance (0.56 mg). A higher calorie density (1.9 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 20.3 g
- Carbohydrates
- 7.6 g
- Fat
- 10.8 g
Carbohydrate Quality & Sustained Energy
Tempeh delivers 7.6g of carbohydrates, yielding 7.6g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Protein | 20.3 g |
| Energy | 803 kJ |
| Carbohydrate, by difference | 7.6 g |
| Energy | 192 kcal |
| Total lipid (fat) | 10.8 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 0.6 mg |
| Manganese | 1.3 mg |
| Phosphorus | 266 mg |
| Magnesium | 81 mg |
| Iron | 2.7 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-12 | 0.1 µg |
| Vitamin B-6 | 0.2 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 2.7 mg |
| Magnesium, Mg | 81 mg |
| Phosphorus, P | 266 mg |
| Sodium, Na | 9 mg |
| Copper, Cu | 0.6 mg |
| Manganese, Mn | 1.3 mg |
| Calcium, Ca | 111 mg |
| Potassium, K | 412 mg |
| Zinc, Zn | 1.1 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Fatty acids, total saturated | 2.5 g |
| SFA 14:0 | 0 g |
| SFA 22:0 | 0.1 g |
| SFA 17:0 | 0 g |
| MUFA 17:1 | 0.1 g |
| MUFA 20:1 | 0 g |
| Fatty acids, total monounsaturated | 3.2 g |
| Fatty acids, total polyunsaturated | 4.3 g |
| SFA 16:0 | 1.7 g |
| SFA 18:0 | 0.7 g |
| MUFA 18:1 | 3.1 g |
| PUFA 18:2 | 4 g |
| PUFA 18:3 | 0.2 g |
| Ash | 1.6 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0.4 mg |
| Folate, total | 24 µg |
| Water | 59.6 g |
| Niacin | 2.6 mg |
| Pantothenic acid | 0.3 mg |
| Folate, DFE | 24 µg |
| Isoleucine | 0.9 g |
| Leucine | 1.4 g |
| Lysine | 0.9 g |
| Cystine | 0.2 g |
| Valine | 0.9 g |
| Arginine | 1.3 g |
| Histidine | 0.5 g |
| Aspartic acid | 2 g |
| Serine | 1 g |
| Folate, food | 24 µg |
| Tryptophan | 0.2 g |
| Threonine | 0.8 g |
| Methionine | 0.2 g |
| Phenylalanine | 0.9 g |
| Tyrosine | 0.7 g |
| Alanine | 1 g |
| Glutamic acid | 3.3 g |
| Glycine | 0.8 g |
| Proline | 1 g |
Nutritional Highlights & Outliers
Nutrient Density Payload
Contains 5 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Serving calculator
Common serving sizes
- cup166 g
Compare Tempeh with Category Peers
Tempeh, cooked vs Tempeh
Compared to Tempeh, cooked, Tempeh has 2% more protein and 2% lower calories per 100g.
Luncheon slices, meatless vs Tempeh
Compared to Luncheon slices, meatless, Tempeh has 14% more protein and 2% higher calories per 100g.
Frequently Asked Questions
How many calories are in Tempeh?
A standard 100-gram serving of Tempeh contains 192 calories (803 kJ), alongside 20.3g of protein, 7.6g of carbohydrates, and 10.8g of fat.
In common serving sizes:- 166g (cup): ~319 kcal
Is Tempeh suitable for a keto or low-carb diet?
Yes, in moderation. Tempeh contains 7.6g of net carbs per 100g (7.6g carbs minus -g fiber). It fits comfortably into standard low-carb meal plans and can be included in ketogenic diets when portion sizes are measured carefully.
What are the main vitamins and minerals found in Tempeh?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Tempeh are:
- Copper: 0.56 mg (62% of your daily value)
- Manganese: 1.3 mg (57% of your daily value)
- Phosphorus: 266 mg (21% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 174272).