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

Tempeh, cooked vs Tempeh: nutrition compared

Nutrient (per 100 g)Tempeh, cookedTempeh
Calories195 kcal192 kcal
Protein19.9 g20.3 g
Carbohydrates7.6 g7.6 g
Fat11.4 g10.8 g
Sodium14 mg9 mg

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

tempeh cooked
📦

Tempeh, cooked

🔥 195 Calories
💪 19.9g Protein
⚡ 7.6g Carbohydrates
🥑 11.4g Fat

Tempeh, cooked provides 195 kcal per 100 g, with 19.9 g of protein, 7.6 g of carbohydrates and 11.4 g of fat.

At a glance

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

Category
Miscellaneous
Tempeh, cooked
Energy density
Moderate
195 kcal per 100g
Macro energy profile
Fat-led
37% Protein · 14% Carbohydrates · 48% Fat
Glycemic profile
Low GI
GI 15 · GL 1
Notable signals
High in proteinHigh in vitamin B2High in phosphorusLow in sugarLow in sodium

Nutritional Information

195
kcal/100g
Protein
19.9g
Carbohydrates
7.6g
Fat
11.4g
Glycemic Index:
15

Nutritional Information (per 100g)

NutrientAmount per 100 g
Calories195 kcal
Protein19.9 g
Carbohydrates7.6 g
Fat11.4 g
Sodium14 mg

USDA data · USDA FoodData Central

Portion calculator

Calories
195 kcal
Protein
19.9 g
Carbohydrates
7.6 g
Fat
11.4 g
Sodium
14 mg

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

About Tempeh, cooked

Tempeh is a fermented soybean product that originated in Indonesia and has gained popularity worldwide as a nutritious plant-based protein source. It is made from whole soybeans that are cooked and fermented with a specific mold, Rhizopus oligosporus, which binds the beans into a firm cake. This traditional food is rich in nutrients and offers a unique flavor and texture, making it a versatile ingredient in various dishes. Tempeh not only serves as a meat substitute but also provides a significant amount of dietary fiber and essential amino acids, catering to both vegetarian and non-vegetarian diets. Nutritionally, cooked tempeh is a powerhouse of protein, offering approximately 19.90 grams per 100 grams, making it an excellent choice for muscle building and repair. It is also relatively low in carbohydrates and boasts a healthy fat profile, which includes unsaturated fats beneficial for heart health. With its high iron and vitamin content, tempeh can support energy levels and overall well-being. It can be easily added to salads, stir-fries, or grilled, making it a versatile staple in health-conscious kitchens.

Health Benefits

Rich source of complete protein, aiding muscle growth and repair.
Contains probiotics that support gut health and digestion.
High in iron, which is crucial for oxygen transport in the blood.
Provides significant amounts of dietary fiber, promoting satiety and digestive health.
Source of antioxidants that may help fight oxidative stress.
Contains calcium, essential for bone health.
Rich in magnesium, which supports muscle and nerve function.
Low glycemic index, beneficial for blood sugar control.
May help lower cholesterol levels, contributing to heart health.
Versatile ingredient that can enhance the nutritional profile of various dishes.

Recommended Food Pairings

🥗
Tempeh and quinoa - Together, they provide a complete protein profile.
🥗
Tempeh and broccoli - Broccoli adds fiber and vitamins, complementing tempeh's protein.
🥗
Tempeh and avocado - Healthy fats from avocado enhance the overall nutrient density.
🥗
Tempeh and sweet potatoes - A combination rich in complex carbohydrates and fiber.
🥗
Tempeh and spinach - Spinach offers iron and vitamins, enhancing the nutritional value of the meal.

How to Consume

Serving size
150g, approximately 1 cup cooked
Frequency
2-3 times per week
  • •Grill or sauté tempeh for enhanced flavor and texture.
  • •Marinate tempeh before cooking to infuse it with additional flavors.
  • •Add tempeh to salads for a protein boost and hearty texture.
  • •Use crumbled tempeh as a meat substitute in tacos or pasta.
  • •Incorporate tempeh into stir-fries for a nutritious and filling meal.

Selection & Storage

How to choose:

  • ✓Select firm tempeh with a fresh, nutty aroma.
  • ✓Avoid tempeh with dark spots or an off-smell, indicating spoilage.
  • ✓Check the packaging date to ensure freshness.
  • ✓Choose organic tempeh when possible for non-GMO soybeans.
Storage
Store in the refrigerator at temperatures below 40°F (4°C) in an airtight container.
Shelf life
5-7 days refrigerated, 3 months frozen.

Warnings & Contraindications

  • ⚠️Individuals with soy allergies should avoid tempeh.
  • ⚠️Those with certain digestive disorders may need to limit soy products.
  • ⚠️Excessive consumption may lead to digestive discomfort due to high fiber content.
  • ⚠️Ensure proper cooking to avoid any potential foodborne illnesses.

Frequently Asked Questions

How many calories does Tempeh, cooked have?

Tempeh, cooked contains approximately 195 calories per 100 grams, making it a nutritious addition to various meals while providing a significant protein boost.

Is Tempeh, cooked healthy?

Yes, tempeh is considered healthy due to its high protein content, dietary fiber, and beneficial nutrients such as iron and calcium. It also contains probiotics that promote gut health.

How should Tempeh, cooked be stored?

Tempeh should be stored in the refrigerator in an airtight container, and it can remain fresh for 5-7 days. For longer storage, it can be frozen for up to 3 months.

What are the benefits of eating Tempeh, cooked?

Eating tempeh provides numerous benefits, including being a rich source of protein, aiding in digestion due to its probiotic content, and offering essential vitamins and minerals that support overall health.

How much Tempeh, cooked can I eat per day?

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

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