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Tempeh Nutrition Facts: Is Tempeh Good for You?
Tempeh is a high-protein food, providing 41% of the Daily Value for protein in a 100-gram serving. It is also high in several minerals, including copper, manganese, and phosphorus, and is a good source of iron and magnesium. While it contains 10.8 grams of fat per serving, it has no cholesterol. Its place in a healthy diet depends on portion sizes and what other foods are eaten.
Per 100 g · Tempeh
What stands out in tempeh
- High in protein. A 100-gram serving of tempeh contains 20.3 grams of protein, which is 41% of the recommended Daily Value (DV).
- Source of key minerals. Tempeh is high in copper (62% DV) and manganese (57% DV). It is also a good source of iron (15% DV) and magnesium (19% DV) per 100 grams.
- Contains B vitamins. This food is high in riboflavin (B2), providing 28% of the DV. It is also a good source of niacin (B3) at 16% DV and vitamin B6 at 13% DV.
- Fat and cholesterol. Tempeh has 10.8 grams of total fat, including 2.5 grams of saturated fat, per 100 grams. It is naturally cholesterol-free.
What to keep in mind
- A 100-gram serving of tempeh contains 192 calories and 10.8 grams of fat.
- The saturated fat content is 2.5 grams, which is 13% of the Daily Value.
Tempeh nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 192 kcal | – |
| Protein | 20.3 g | 41% |
| Total fat | 10.8 g | 14% |
| Saturated fat | 2.5 g | 13% |
| Monounsaturated fat | 3.2 g | – |
| Polyunsaturated fat | 4.3 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 7.6 g | 3% |
| Water | 59.6 g | – |
| Sodium | 9 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 412 mg | 9% |
| Calcium | 111 mg | 9% |
| Iron | 2.7 mg | 15% |
| Magnesium | 81 mg | 19% |
| Phosphorus | 266 mg | 21% |
| Zinc | 1.1 mg | 10% |
| Copper | 0.56 mg | 62% |
| Manganese | 1.3 mg | 57% |
| Selenium | 0 mcg | 0% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Thiamin (B1) | 0.08 mg | 6% |
| Riboflavin (B2) | 0.36 mg | 28% |
| Niacin (B3) | 2.6 mg | 16% |
| Vitamin B6 | 0.21 mg | 13% |
| Folate (DFE) | 24 mcg | 6% |
| Vitamin B12 | 0.08 mcg | 3% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Tempeh by portion
The USDA data includes a portion size of one cup, which weighs 166 grams. This larger serving contains 319 calories, about 34 grams of protein, and about 18 grams of total fat. The carbohydrate content for a one-cup portion is 12.6 grams. The USDA does not report values for dietary fiber or total sugars for this food.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup | 166 g | 319 | 33.7 g | 12.6 g | 0 g | 17.9 g |
How tempeh compares with other beans, legumes and soy foods
Among other beans, legumes, and soy foods on this site, tempeh ranks highest for protein content, with 20.3 grams per 100 grams. This is more protein than is found in tofu (17.3 g) and chickpeas (8.9 g). It is also ranked first for magnesium. Its carbohydrate content is lower than most legumes, ranking 9th out of 10. However, it is second highest for both calories (192 kcal) and total fat (10.8 g), containing more fat than tofu, chickpeas, or pinto beans per serving.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Tempeh | 192 | 20.3 g | 7.6 g | n/a g | 10.8 g |
| Chickpeas | 164 | 8.9 g | 27.4 g | 7.6 g | 2.6 g |
| Tofu | 144 | 17.3 g | 2.8 g | 2.3 g | 8.7 g |
| Hummus | 237 | 7.8 g | 15 g | 5.5 g | 17.8 g |
| Pinto Beans | 143 | 9 g | 26.2 g | 9 g | 0.65 g |
Quick answers
How much protein is in a cup of tempeh?
A one-cup (166 g) serving of tempeh provides 33.7 grams of protein.
Is tempeh high in carbs?
Tempeh is relatively low in carbohydrates. A 100-gram serving has 7.6 grams of carbohydrates, while a full cup (166 g) has 12.6 grams.
How many calories are in tempeh?
A standard 100-gram serving of tempeh contains 192 calories. A larger portion of one cup (166 g) has 319 calories.
When to talk to a doctor or dietitian
- Tempeh contains soy, one of the major food allergens in the US. If you have a known or suspected soy allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
- At 412 mg of potassium per 100 g, tempeh is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how tempeh fits your situation.
Last updated October 21, 2026