Tempeh: Nutrition Facts and Health Benefits

Tempeh, a staple of Indonesian cuisine, is rapidly gaining international attention as a plant-based protein powerhouse. Created through the fermentation of soybeans (and sometimes other legumes), tempeh offers a unique nutritional profile and a range of potential health benefits. Whether you’re a long-time vegetarian, a flexitarian, or just looking to diversify your plate, understanding what tempeh brings to the table can help you make smarter food choices.

In this article, we’ll explore the nutrition facts of tempeh and dig into its science-backed health benefits, referencing the latest research to help you understand why tempeh is so much more than just a meat substitute.

Tempeh Nutrition Facts

Tempeh is celebrated for its dense nutrient profile, making it a valuable food for those seeking plant-based nutrition. Its fermentation process not only preserves many of the original nutrients of soybeans but also enhances the bioavailability of several vitamins and minerals. Let’s break down what you’ll actually get when you add tempeh to your diet.

Table 1: Key Nutrition Features of Tempeh

Protein Powerhouse

Tempeh stands out for its high protein content—typically 18-20 grams per 100 grams. Unlike many plant foods, tempeh provides all essential amino acids, making it a “complete protein.” However, methionine is a slightly limiting amino acid, so pairing tempeh with methionine-rich foods (like whole grains) ensures full protein quality 1 2 5.

• Bioavailability Boost: Fermentation increases the proportion of free amino acids (by up to 8.5 times compared to unfermented soybeans), making protein more digestible and bioavailable 1 2.

Fiber for Gut Health

Fermentation modestly increases fiber content, particularly soluble fiber. Tempeh typically offers around 8g of fiber per 100g serving, supporting digestive health and feeding beneficial gut bacteria 1 2 4 7. Bean-based tempeh (from non-soy legumes) often contains even more fiber compared to traditional soy tempeh 4.

Beneficial Fats

Tempeh contains about 5–11g of fat per 100g. Its fat content is slightly lower than unfermented soybeans, and includes beneficial unsaturated fats 1 4. The fermentation process increases the acid value due to the release of free fatty acids, but this does not negatively impact the healthfulness of tempeh 1.

Rich in B Vitamins

The fermentation process boosts levels of several B vitamins:

• Riboflavin (B2), vitamin B6, niacin, and pantothenic acid are all increased in tempeh compared to plain soybeans 1.
• Vitamin B12: While usually lacking in plant foods, tempeh can provide B12 (as hydroxocobalamin), especially when specific bacteria are present during fermentation. Tempeh can supply up to 32% of daily B12 needs per 100g serving, though amounts vary by brand and preparation 5.
• Folate (B9): Tempeh contributes to folate intake, supplying about 7% of daily needs per serving 5.

Mineral Content

Tempeh is a good source of key minerals:

• Phosphorus, potassium, magnesium, copper, and molybdenum are present at levels that can meet or significantly contribute to daily adult requirements 4.

Antioxidant Compounds

Fermentation enhances tempeh’s antioxidant content by increasing levels of:

• Isoflavones: Bioactive plant compounds with various health effects.
• Phenolic compounds and flavonoids: These phytochemicals boost tempeh’s free radical-scavenging activity 2 3 4 8 9.

Calorie Content

Tempeh provides around 160–200 kcal per 100g, making it a moderate-calorie, nutrient-dense food. Bean-based tempeh tends to be lower in calories than traditional soy tempeh 4.

Limiting Amino Acids

Methionine is the most limiting amino acid in tempeh, so it’s wise to combine tempeh with methionine-rich grains (like buckwheat or rice) for optimal protein utilization 5.

Tempeh Health Benefits

Tempeh isn’t just nutritious—it’s also linked to a host of potential health benefits, ranging from improved gut health to chronic disease prevention. Let’s explore what the science says about why adding tempeh to your diet could be an excellent choice for long-term wellness.

Table 2: Evidence-Based Health Benefits of Tempeh

Gut Health & Microbiome Support

• Prebiotic Power: The fiber in tempeh, especially soluble fiber, acts as a prebiotic—feeding beneficial gut bacteria.
• Microbial Boost: Human studies show tempeh supplementation (100g daily) increases levels of Bifidobacterium and Akkermansia muciniphila, both linked to better metabolic and gut health 7.
• Fermentation Advantage: The live cultures involved in tempeh’s fermentation can introduce beneficial microbes and improve digestive wellness 2 3 7.

Antioxidant and Anti-Inflammatory Effects

• Isoflavones & Phenolics: Tempeh contains higher levels of antioxidants than unfermented soybeans, including isoflavones, phenolics, and flavonoids 2 3 8 9.
• Cellular Protection: Studies find tempeh extracts reduce cellular reactive oxygen species (ROS), upregulate antioxidant enzymes (catalase, SOD2, SOD3), and protect cells against oxidative stress-induced death 8 9.
• Potential Impact: These effects may translate to reduced risk of chronic diseases related to oxidative stress, such as heart disease, diabetes, and certain cancers 3 8 9.

Heart Health

• Cholesterol Management: Regular tempeh consumption is linked to reduced blood cholesterol, thanks to its fiber, isoflavones, and fermentation products 3 6.
• Cardiovascular Protection: Improved lipid profiles and antioxidant activity both contribute to lower cardiovascular disease risk 3 6.

Blood Sugar Regulation

• Antidiabetic Effects: Tempeh’s fiber and isoflavones help moderate blood sugar spikes and improve insulin sensitivity 3.
• Lower Glycemic Response: Fermentation breaks down complex carbs and reduces “antinutrients” (like raffinose and stachyose), making tempeh easier to digest for people sensitive to beans and legumes 2.

Cognitive and Brain Health

• Neuroprotective Compounds: Antioxidants and isoflavones in tempeh have demonstrated potential to support cognitive function and reduce the risk of neurodegenerative disorders 3.

Cancer and Anti-Aging Potential

• Antitumor Activity: Some studies suggest tempeh’s isoflavones and antioxidants may exhibit antitumor and anticancer properties 3.
• Slowing Aging: Anti-inflammatory and antioxidative effects may help slow cellular aging and protect tissues from oxidative damage 3 8.

Enhanced Nutrient Absorption

• Reduced Antinutrients: Fermentation decreases compounds like phytates, stachyose, and verbascose that otherwise hinder mineral and protein absorption 1 2 4.
• Improved Bioavailability: The breakdown of proteins and carbs during fermentation makes nutrients more accessible to the body 1 2 4.

Sustainable Nutrition

• Eco-Friendly Protein: Tempeh is produced from soybeans, beans, or grains—requiring far fewer environmental resources than animal-based proteins 3 6.
• Affordable and Accessible: Its production process is low-cost and adaptable, making it a sustainable protein source for diverse populations 3 6.

Conclusion

Tempeh is much more than a plant-based protein substitute—it’s a nutrient-dense, functional food with a rich history and a promising role in modern, sustainable eating. Its unique fermentation process unlocks a host of nutritional and health benefits, making it a standout in both traditional and contemporary diets.

Key Takeaways:

• High-Quality Protein: Tempeh delivers complete, highly bioavailable protein, though pairing with grains optimizes amino acid intake 1 2 5.
• Rich in Fiber, Vitamins & Minerals: Offers significant fiber, B vitamins (including B12 and folate), and key minerals 1 4 5.
• Antioxidant and Anti-Inflammatory: Fermentation boosts beneficial compounds that fight oxidative stress and may help prevent chronic diseases 2 3 8 9.
• Supports Gut and Heart Health: Prebiotic fibers and beneficial microbes improve digestion and may lower cholesterol 2 3 6 7.
• Sustainable Choice: Tempeh is affordable, eco-friendly, and adaptable to various legume and grain sources 3 4 6.
• Versatile for All Diets: Whether you’re vegan, vegetarian, or omnivorous, tempeh is a delicious, nutritious way to diversify your meals.

Choosing tempeh isn’t just good for you—it’s a step toward a more sustainable, health-conscious future.