Legume · Soy Products

Tempeh

Health
ScoreA

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.

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Why Tempeh scores 79

Nutrient density30

Protein quality12

Fiber content5

Healthy fats7

Bioactive compounds13

Glycemic impact9

Top nutrients

% Daily Value per ½ cup (90 g)

Copper 56%Manganese 51%Riboflavin 25%Phosphorus 19%Magnesium 17%

Nutrition

per_100g

192

Calories

20.3g

Protein

7.6g

Carbs

10.8g

Fat

Fiber

Health benefits

Complete muscle protein support and preservation with aging

strong evidence

Provides 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 minerals

moderate evidence

Fermentation 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 PUFA

moderate evidence

Fermented soy isoflavones (genistein, daidzein) modulate inflammatory pathways; polyunsaturated fats reduce atherogenic LDL while supporting endothelial function

Enhanced gut microbiota diversity and prebiotic support

moderate evidence

Fermentation creates oligosaccharides and resistant starch that feed beneficial bacteria; live cultures may provide transient probiotic benefits

Iron bioavailability improvement through fermentation-reduced phytates

moderate evidence

Fermentation reduces phytic acid by 50-60%, unlocking iron absorption; 2.7mg iron per 100g becomes more accessible to tissues

Pairs well 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

Practical tips

·Best timing: midday
·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