Protein
Tempeh
Fermented soy, so easier to digest than plain soy for many people.
Nutrition facts
Serving: 100 g
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 192 kcal | |
| Protein | 20.3 g | |
| Carbs | 7.6 g | |
| Fat | 10.8 g | 14 % |
| Saturated fat | 2.5 g | 13 % |
| Sodium | 9 mg | 0 % |
| Copper | 1 mg | 62 % |
| Manganese | 1 mg | 57 % |
| Riboflavin (B2) | 0 mg | 28 % |
| Phosphorus | 266 mg | 21 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Made from whole fermented soybeans rather than soy milk like tofu, tempeh keeps fibre that tofu, being more processed, does not have.
- Tempeh is sometimes presented as a source of vitamin B12 because of fermentation; in reality its content depends on the bacterial strain used and is most often negligible, as in this table (0.1 µg/100 g). Do not rely on it as a dependable source.
Preparation
Best eaten after a short cook (pan-fried, steamed, grilled); some people blanch it briefly first to soften the natural bitterness of fermented soy.
To mention to a professional
- Soy is a priority allergen in Canada; if you are unsure about a past reaction, consult before eating it again.
Sources
- Tempeh
- USDA FoodData Central, SR Legacy (Tempeh)
- Watanabe, 2007 (Experimental Biology and Medicine, sources and bioavailability of vitamin B12)
- Egounlety and Aworh, 2003 (Journal of Food Engineering, fermentation and soy phytates)
- Health Canada, priority food allergens
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.