scored 79/100
Also known as fermented soybean
Tempeh is a whole-soybean fermented food offering complete protein (20g per 100g) with superior digestibility compared to tofu, plus bioactive compounds from fermentation. It delivers sustained energy and supports muscle maintenance across the lifespan.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 79.
Originating in Indonesia, tempeh is made by fermenting whole cooked soybeans into a firm cake, preserving the bean's nutritional profile while adding beneficial enzymes and probiotics. Unlike tofu, tempeh retains the entire soybean—maximizing fiber, minerals, and micronutrients. The fermentation process breaks down anti-nutrients like phytic acid, improving bioavailability of iron, calcium, and magnesium. With 20.3g protein per 100g and complete essential amino acid profiles, tempeh is exceptional for muscle preservation during aging and supports metabolic resilience. The fermentation creates isoflavones and vitamin K2-producing bacteria, supporting bone and cardiovascular health. Rich in polyunsaturated and monounsaturated fats (combined 7.5g), tempeh contributes to anti-inflammatory pathways without excess calories. Its low sodium content and potassium density (412mg) support cardiovascular function. The niacin content (2.64mg) aids cellular energy metabolism and NAD+ production—relevant for longevity pathways. Tempeh's whole-food matrix and prebiotic fiber support healthy gut microbiota diversity, increasingly recognized as foundational to healthy aging. Studies show regular consumption correlates with improved lipid profiles and sustained muscle mass in aging populations.
Provides all 9 essential amino acids in optimal ratios; fermentation enhances amino acid digestibility and bioavailability compared to raw soy
Fermentation produces menaquinone (vitamin K2), which activates osteocalcin for bone mineralization; high phosphorus and magnesium support bone matrix structure
Fermented soy isoflavones (genistein, daidzein) modulate inflammatory pathways; polyunsaturated fats reduce atherogenic LDL while supporting endothelial function
Fermentation creates oligosaccharides and resistant starch that feed beneficial bacteria; live cultures may provide transient probiotic benefits
Fermentation reduces phytic acid by 50-60%, unlocking iron absorption; 2.7mg iron per 100g becomes more accessible to tissues
Tempeh's complete protein and moderate carbohydrates provide steady energy and satiety through afternoon without interfering with sleep. Consuming with daylight exposure optimizes mineral and vitamin D-assisted absorption. Midday timing also aligns with peak digestive capacity.
Breaks a fast
Tempeh can be part of a post-workout meal (within 60-90 minutes) paired with simple carbohydrates to leverage amino acids for muscle protein synthesis. Not ideal for fasting windows due to substantial caloric and protein density.
Per 100 g of the default form. Bars show how much higher or lower tempeh is than the average across 26 peer foods in this category. Green means a favorable direction; amber means the opposite.
Tempeh is classified as a soy products (legume). Tempeh is a whole-soybean fermented food offering complete protein (20g per 100g) with superior digestibility compared to tofu, plus bioactive compounds from fermentation.
Tempeh scores 79/100 in Formulate, making it a solid choice. Its strongest contributions come from Copper, Manganese, Riboflavin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Yes — it's a high-protein food. A 90 g serving provides about 18.3 g of protein (~37% of the 50 g daily value).
Not really. A 90 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 90 g serving, tempeh is highest in Copper (~56% DV), Manganese (~51% DV), Riboflavin (~25% DV), Phosphorus (~19% DV), Magnesium (~17% DV).
Sometimes — it depends on your daily carb budget. A 90 g serving has about 6.9 g of net carbs (6.9 g total minus 0 g fiber).
Best in the midday. Tempeh's complete protein and moderate carbohydrates provide steady energy and satiety through afternoon without interfering with sleep. Consuming with daylight exposure optimizes mineral and vitamin D-assisted absorption. Midday timing also aligns with peak digestive capacity.
A typical serving is around 90 g (~173 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating tempeh alongside several other legume sources.
Tempeh pairs nicely with: Pair with vitamin C-rich foods (bell peppers, tomatoes, citrus) to enhance non-heme iron absorption through acidification and ascorbate chelation; Combine with leafy greens (spinach, kale) to synergize fat-soluble vitamin K absorption and amplify bone health minerals; Serve with fermented vegetables (kimchi, sauerkraut) to increase overall probiotic diversity and create a whole-microbiome-supporting meal; Add healthy fats (olive oil, avocado, nuts) to enhance absorption of fat-soluble isoflavones and support sustained satiety.
Encyclopedia entries that supply the same signature nutrients tempeh contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients tempehcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.