How many calories are in Tempeh?

Tempeh contains 192 calories per 100g serving (USDA data).

How much protein is in Tempeh?

Tempeh provides 20.3g of protein per 100g, which is 41% of the recommended daily value.

Is Tempeh high in fat?

Tempeh contains 10.8g of total fat per 100g (14% DV), a moderate amount.

What vitamins and minerals are in Tempeh?

Tempeh is a notable source of Copper (62% DV), Manganese (57% DV), and Protein (41% DV) per 100g.

Tempeh

SR Legacy·Comprehensive Reference Data

Tempeh

Legumes and Legume Products

A 100g serving covers 62% of the daily recommended Copper, making Tempeh one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (20.3g), fat (10.8g), and carbohydrates (7.6g) per 100g. At 192 calories per 100g, Tempeh offers moderate energy density suitable for balanced meals. With only 9mg of sodium, Tempeh is naturally very low in sodium and suitable for sodium-restricted diets. Nutritionally broad, Tempeh delivers meaningful amounts of 11 different vitamins and minerals above 10% of daily value.

Calories192KCAL

Protein20.3G

Fat10.8G

Carbs7.6G

Fiber0g

Calorie Distribution

209kcal

Protein39%20.3 g
Fat47%10.8 g
Carbs15%7.6 g

Serving Size

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water	59.6	G
Energy	192	KCAL
Protein	20.3	G
Total lipid (fat)	10.8	G
Carbohydrate, by difference	7.6	G
Cholesterol	0	MG

Vitamin C, total ascorbic acid	0	MG
Thiamin	0.08	MG
Riboflavin	0.36	MG
Niacin	2.6	MG
Vitamin B-6	0.21	MG
Folate, total	24.0	UG
Vitamin B-12	0.08	UG
Vitamin A, RAE	0	UG
Vitamin D (D2 + D3)	0	UG

Calcium, Ca	111	MG
Iron, Fe	2.7	MG
Magnesium, Mg	81.0	MG
Phosphorus, P	266	MG
Potassium, K	412	MG
Sodium, Na	9.0	MG
Zinc, Zn	1.1	MG
Copper, Cu	0.56	MG
Manganese, Mn	1.3	MG
Selenium, Se	0	UG

Energy	803	kJ
Ash	1.6	G
Pantothenic acid	0.28	MG
Folic acid	0	UG
Folate, food	24.0	UG
Folate, DFE	24.0	UG
Retinol	0	UG
Vitamin A, IU	0	IU
Vitamin D (D2 + D3), International Units	0	IU
Fatty acids, total saturated	2.5	G
SFA 8:0	0	G
SFA 10:0	0	G
SFA 12:0	0	G
SFA 14:0	0.02	G
SFA 15:0	0	G
SFA 16:0	1.7	G
SFA 17:0	0.03	G
SFA 18:0	0.68	G
SFA 20:0	0	G
SFA 22:0	0.11	G
SFA 24:0	0	G
Fatty acids, total monounsaturated	3.2	G
MUFA 14:1	0	G
MUFA 16:1	0	G
MUFA 17:1	0.06	G
MUFA 18:1	3.1	G
MUFA 20:1	0.04	G
MUFA 22:1	0	G
Fatty acids, total polyunsaturated	4.3	G
PUFA 18:2	4.1	G
PUFA 18:3	0.25	G
PUFA 20:3	0	G
PUFA 20:4	0	G
Fatty acids, total trans	0	G
Tryptophan	0.19	G
Threonine	0.80	G
Isoleucine	0.88	G
Leucine	1.4	G
Lysine	0.91	G
Methionine	0.17	G
Cystine	0.19	G
Phenylalanine	0.89	G
Tyrosine	0.66	G
Valine	0.92	G
Arginine	1.3	G
Histidine	0.47	G
Alanine	0.96	G
Aspartic acid	2.0	G
Glutamic acid	3.3	G
Glycine	0.75	G
Proline	1.0	G
Serine	1.0	G

Common Serving Sizes

Serving	Cal	Protein	Fat	Carbs
cup (166g)	319	33.7g	17.9g	12.7g

Scaled from Tempeh's per-100g values using USDA portion data.

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Tempeh (Cooked)

195 kcal19.91g protein

Mori-nu Tofu Silken Firm

62 kcal6.9g protein

Tofu Soft Prepared with Calcium Sulfate and Magnesium Chloride (nigari)

61 kcal7.17g protein

Mollusks Scallop Mixed Species (Cooked, Breaded and Fried)

216 kcal18.07g protein

Mollusks Squid Mixed Species (Cooked, Fried)

175 kcal17.94g protein

Tofu Firm Prepared with Calcium Sulfate and Magnesium Chloride (nigari)

78 kcal9.04g protein

Nutrient Highlights

Tempeh is a excellent source of Protein (41% DV) — see top foods ranked by Protein
Tempeh is a good source of Magnesium (19% DV) — see top foods ranked by Magnesium
Tempeh is a good source of Iron (15% DV) — see top foods ranked by Iron
Tempeh is a good source of Zinc (10% DV) — see top foods ranked by Zinc

Dietary Considerations

With 412mg of potassium per 100g, individuals on a renal diet should moderate their intake of Tempeh. See the Kidney Disease & Low-Potassium Diet guide for more.
Tempeh is naturally low in sodium at 9mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
Tempeh fits well in high-protein, low-carb eating patterns with 20.3g protein and only 7.6g carbs per 100g. See the High-Protein, Low-Carb Guide.

Rankings Among 8,262 USDA Foods

Magnesium: top 9% (#744 of 8,262)
Potassium: top 13% (#1,074 of 8,262)
Calcium: top 17% (#1,405 of 8,262)

Explore by Nutrient

Top foods in Protein Top foods in Iron Top foods in Calcium Top foods in Potassium Top foods in Sodium Top foods in Magnesium Top foods in Zinc

Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories192

% Daily Value*

Total Fat 10.8G14%

Cholesterol 0MG0%

Sodium 9.0MG0%

Total Carbohydrate 7.6G3%

Dietary Fiber 0g0%

Total Sugars 0

Protein 20.3G41%

Vitamin D 0UG0%

Calcium 111MG9%

Iron 2.7MG15%

Potassium 412MG9%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 174272.

View on USDA FoodData Central →