Tempeh
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.
Variants (2)
Nutrition · per ~90 g serving · ≈ ½ cup cooked
- Riboflavin0.32 mg25% DV
- Niacin2.4 mg15% DV
- Vitamin B60.25 mg15% DV
- Thiamin0.07 mg6% DV
- Folate21.6 mcg5% DV
- Vitamin B120.07 mcg3% DV
- Copper0.50 mg56% DV
- Manganese1.2 mg51% DV
- Phosphorus239.4 mg19% DV
- Magnesium72.9 mg17% DV
- Iron2.4 mg14% DV
- Zinc1.0 mg9% DV
- Potassium370.8 mg8% DV
- Calcium99.9 mg8% DV
- Sodium8.1 mg<1% DV
- Polyunsaturated Fat3.9 g
- Monounsaturated Fat2.9 g
- Saturated Fat2.3 g
- Isoflavones~72 mg
- Inulin / Prebiotic fibre~2.7 g
- Live probioticslive cultures
- Polyphenols~135 mg
Score · 76/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Copper62% DV
- Manganese57% DV
- Riboflavin28% DV
- Phosphorus21% DV
- Magnesium19% DV
Overview
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.
Health Benefits (5)
- Complete muscle protein support and preservation with agingstrongProvides all 9 essential amino acids in optimal ratios; fermentation enhances amino acid digestibility and bioavailability compared to raw soy
- Improved bone mineral density through natural vitamin K2 and bioavailable mineralsmoderateFermentation produces menaquinone (vitamin K2), which activates osteocalcin for bone mineralization; high phosphorus and magnesium support bone matrix structure
- Anti-inflammatory and cardiovascular support via isoflavones and PUFAmoderateFermented soy isoflavones (genistein, daidzein) modulate inflammatory pathways; polyunsaturated fats reduce atherogenic LDL while supporting endothelial function
- Enhanced gut microbiota diversity and prebiotic supportmoderateFermentation creates oligosaccharides and resistant starch that feed beneficial bacteria; live cultures may provide transient probiotic benefits
- Iron bioavailability improvement through fermentation-reduced phytatesmoderateFermentation reduces phytic acid by 50-60%, unlocking iron absorption; 2.7mg iron per 100g becomes more accessible to tissues
Food Pairings
- ·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
Practical Tips
- ·Store unopened tempeh in the refrigerator for up to 10 days; freeze for 3+ months to extend shelf life without nutritional loss
- ·Steaming tempeh for 20 minutes before pan-frying reduces any bitter flavors while preserving heat-stable isoflavones and probiotic cultures
- ·Marinate in acidic liquids (vinegar, lemon juice) before cooking to further enhance mineral bioavailability and add flavor depth
- ·Purchase organic, non-GMO tempeh to avoid pesticide residues and ensure fermentation with traditional cultures rather than antibiotics
- ·Consume within 2-3 hours of opening for maximum probiotic benefit, or keep unused portions sealed in the coldest section of your refrigerator
Optimal Timing
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.
- · late evening (high protein can delay sleep onset in sensitive individuals)
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.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other legumes
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.
What people ask about tempeh
What is tempeh?
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.
Is tempeh healthy?
Tempeh scores 76/100 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.
Is tempeh high in protein?
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).
Is tempeh high in fiber?
Not really. A 90 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in tempeh?
In a 90 g serving, tempeh is highest in Copper (~56% DV), Manganese (~51% DV), Riboflavin (~25% DV), Phosphorus (~19% DV), Magnesium (~17% DV).
Is tempeh keto-friendly?
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).
When is the best time to eat tempeh?
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.
How much tempeh should I eat?
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.
What pairs well with tempeh?
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.
Supplements that mirror Tempeh's nutrient profile
Encyclopedia entries that supply the same signature nutrients tempeh contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Tempeh
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.