Group · Pulses
Tempeh
Tempeh is an Indonesian food made from fermented soya beans pressed into a firm cake. Denser and more distinctive than tofu, it has an interesting texture and a hazelnut-like taste. Very rich in plant protein and fibre, and easy to digest because it is fermented, it is an excellent alternative to meat.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 157 kcal |
| Kilojoules | 660 kJ |
| Protein | 17,6 g |
| Carbohydrate | 7,9 g |
| Fat | 4,7 g |
| Fibre | 6,2 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Manganese1,3 mg65 %
- Copper0,46 mg46 %
- Phosphorus190 mg27 %
- Vitamin K120,3 µg27 %
- Omega-6 LA2,51 g25 %
- Vitamin B938,5 µg19 %
- Magnesium60 mg16 %
- Potassium310 mg16 %
See the other 13 nutrients
- Zinc1,3 mg13 %
- Vitamin B20,18 mg13 %
- Iron1,7 mg12 %
- Omega-3 ALA0,24 g12 %
- Calcium88 mg11 %
- Total omega-30,26 g10 %
- Vitamin E1,17 mg10 %
- Vitamin B50,57 mg10 %
- Vitamin B31,46 mg9 %
- Vitamin B60,09 mg7 %
- Vitamin B10,03 mg3 %
- Vitamin B120,02 µg1 %
- Vitamin A0,21 µg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Tempeh can be cut into slices or cubes, marinated, then browned in a pan, in the oven or in a wok. It works in bowls, stir-fries and curries, in place of tofu for more character.
- Nutrition values: very rich in complete plant protein, fibre and iron; fermentation makes it particularly easy to digest.
- For athletes: a dense source of plant protein, ideal for vegetarian and vegan athletes.
Marinate it well (soy sauce, garlic, spices) to bring out its flavours. Like edamame, it belongs to the Pulses family and suits vegan recipes.
Sources
Average nutrition values per 100 g, given as a guide only (they may vary by brand and preparation).