Cratox AI
Reviewed by Cratox Nutrition Team · Updated August 13, 2026

Tempeh vs Tempeh, cooked: nutrition compared

Nutrient (per 100 g)TempehTempeh, cooked
Calories192 kcal195 kcal
Protein20.3 g19.9 g
Carbohydrates7.6 g7.6 g
Fat10.8 g11.4 g
Sodium9 mg14 mg

All values per 100 g. Source: USDA FoodData Central.

tempeh
📦

Tempeh

🔥 192 Calories
💪 20.3g Protein
⚡ 7.6g Carbohydrates
🥑 10.8g Fat

Tempeh provides 192 kcal per 100 g, with 20.3 g of protein, 7.6 g of carbohydrates and 10.8 g of fat. 1 cup of Tempeh (166 g) provides about 319 kcal.

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Miscellaneous
Tempeh
Energy density
Moderate
192 kcal per 100g
Macro energy profile
Balanced
39% Protein · 15% Carbohydrates · 47% Fat
Glycemic profile
Low GI
GI 15 · GL 1
Notable signals
Very high in proteinHigh in vitamin B2High in phosphorusLow in sugarLow in sodium

Nutritional Information

192
kcal/100g
Protein
20.3g
Carbohydrates
7.6g
Fat
10.8g
Glycemic Index:
15

Nutritional Information (per 100g)

NutrientAmount per 100 g
Calories192 kcal
Protein20.3 g
Carbohydrates7.6 g
Fat10.8 g
Sodium9 mg

USDA data · USDA FoodData Central

Calories per portion

PortionWeightCalories
1 cup166 g319 kcal
100 g100 g192 kcal

Portion weights: USDA FoodData Central

Portion calculator

Calories
192 kcal
Protein
20.3 g
Carbohydrates
7.6 g
Fat
10.8 g
Sodium
9 mg

All values are computed from the per-100 g nutrition data (source: USDA).

About Tempeh

Tempeh is a traditional Indonesian food made from fermented soybeans, known for its firm texture and nutty flavor. It originated from the island of Java and has been consumed for centuries as a staple source of protein. Tempeh is produced by fermenting cooked soybeans with a specific mold, Rhizopus oligosporus, which binds the beans into a dense cake. This fermentation process enhances its nutritional value, making tempeh not only a versatile ingredient in various cuisines but also a popular choice among vegetarians and vegans seeking healthy protein sources. Nutritionally, tempeh is a powerhouse food, providing 192 calories per 100 grams along with 20.30 grams of protein, 7.60 grams of carbohydrates, and 10.80 grams of fat, making it an excellent option for muscle building and repair. It is also rich in fiber, vitamins, and minerals, contributing to overall health. Tempeh can be grilled, sautéed, or crumbled into dishes, making it a flexible ingredient in salads, stir-fries, and sandwiches. Its unique fermentation process also supports gut health by providing probiotics.

Health Benefits

Rich in protein, helping to build and repair tissues.
Contains probiotics that support gut health.
High in fiber, promoting digestive health and regularity.
A good source of iron, which helps in oxygen transport in the blood.
Contains antioxidants that can reduce inflammation.
May help lower cholesterol levels, promoting heart health.
Provides essential amino acids necessary for bodily functions.
Rich in magnesium, which supports muscle and nerve function.
Contains vitamin B12, crucial for nerve health and energy production.
May aid in weight management due to its high protein and fiber content.

Recommended Food Pairings

🥗
Tempeh and quinoa: A complete protein source when combined.
🥗
Tempeh with broccoli: Rich in vitamins and minerals for a nutritious meal.
🥗
Tempeh and brown rice: A balanced meal with complex carbohydrates.
🥗
Tempeh with avocado: Healthy fats complement the protein content.
🥗
Tempeh in stir-fries: Adds texture and protein to an array of vegetables.

How to Consume

Serving size
150g, about 1 cup cooked
Frequency
2-3 times per week
  • •Marinate tempeh before grilling for enhanced flavor.
  • •Crumbled tempeh can be used as a meat substitute in tacos.
  • •Add tempeh to salads for an extra protein boost.
  • •Stir-fry tempeh with vegetables for a quick meal.
  • •Bake tempeh with spices for a crunchy snack.

Selection & Storage

How to choose:

  • ✓Look for tempeh with a firm texture and a clean, earthy smell.
  • ✓Avoid packages with visible mold other than the standard white mycelium.
  • ✓Choose organic tempeh when possible to avoid GMOs.
  • ✓Check expiration dates to ensure freshness.
Storage
Store tempeh in the refrigerator at temperatures below 4°C (39°F) in a sealed container.
Shelf life
5-7 days refrigerated, 3 months frozen

Warnings & Contraindications

  • ⚠️Individuals with soy allergies should avoid tempeh.
  • ⚠️Those on blood thinners should consult with a healthcare provider due to vitamin K content.
  • ⚠️Excessive consumption may lead to digestive discomfort for some individuals.
  • ⚠️Cooking tempeh thoroughly is necessary to ensure safety and digestibility.

Frequently Asked Questions

How many calories does Tempeh have?

Tempeh contains approximately 192 calories per 100 grams. This makes it a nutritious and energy-dense food option, particularly beneficial for those seeking plant-based protein sources.

Is Tempeh healthy?

Yes, tempeh is considered a healthy food due to its high protein content, fiber, vitamins, and minerals. Its fermentation process also introduces probiotics, which can benefit gut health.

How should Tempeh be stored?

Tempeh should be stored in the refrigerator at a temperature below 4°C (39°F) in a sealed container. It can last for 5-7 days when refrigerated and up to 3 months when frozen.

What are the benefits of eating Tempeh?

Eating tempeh provides numerous health benefits, including high protein content for muscle repair, fiber for digestive health, and essential nutrients like iron and magnesium, which support overall bodily functions.

How much Tempeh can I eat per day?

A recommended serving of tempeh is about 150 grams, which can be consumed 2-3 times a week as part of a balanced diet.

How many calories are in 1 cup of Tempeh (166 g)?

1 cup of Tempeh (166 g) has about 319 kcal — 33.7 g protein, 12.6 g carbohydrates and 17.9 g fat (calculated from the USDA values per 100 g).

Want a personalized nutrition plan?

Calculate your caloric needs

Try Cratox AIGoogle Play