Tempeh Nutrition Facts, Calories, and Top 10 Health Benefits

Is Tempeh Good for You?

Tempeh is not just good for you—it’s exceptional. This fermented soybean product packs a powerful nutritional punch, offering a wealth of health benefits backed by scientific research.

Studies show tempeh is rich in high-quality protein, providing all essential amino acids (Astuti et al., 2000). It’s also an excellent source of fiber, vitamins, and minerals. A 100-gram serving of tempeh contains about 20 grams of protein, 10 grams of fiber, and only 193 calories (USDA, 2024).

Tempeh’s fermentation process enhances its nutritional profile, increasing the bioavailability of nutrients and introducing beneficial probiotics. Research indicates these probiotics can support gut health and boost immunity (Nout & Kiers, 2005).

In this comprehensive article, we’ll delve into topics such as 10 verified health benefits of tempeh, tempeh nutrition facts, tempeh risks and side effects, tempeh substitutes, popular tempeh diets, tempeh storage tips, 7 simple tempeh home remedies, tempeh and weight management, and tempeh for health conditions.

This article contains the latest information as of September 2024, ensuring you have access to the most current research and insights on this nutritional powerhouse.

10 Verified Health Benefits of Tempeh

Tempeh stands out as a nutritional superstar in the world of plant-based proteins. Its impressive array of health benefits is not just anecdotal—each benefit listed here is fact-checked and supported by rigorous scientific research. Let’s explore the remarkable ways tempeh can contribute to your overall health and well-being.

1. Supports Heart Health

Tempeh’s impact on cardiovascular health is significant and multifaceted.

The high fiber content in tempeh plays a crucial role in reducing cholesterol levels. A study published in the Journal of Nutrition found that consuming 50 grams of tempeh daily for 4 weeks reduced total cholesterol by 8.8% and LDL cholesterol by 12.3% in hypercholesterolemic individuals (Utari et al., 2011).

Moreover, tempeh is rich in isoflavones, particularly genistein and daidzein. These compounds have been shown to have antioxidant properties that protect against oxidative stress, a key factor in heart disease development. A meta-analysis of 11 randomized controlled trials concluded that soy isoflavone intake significantly reduced serum total and LDL cholesterol (Taku et al., 2007).

2. Enhances Bone Strength

Tempeh’s contribution to bone health is noteworthy, particularly due to its calcium and isoflavone content.

A 100-gram serving of tempeh provides about 10% of the daily recommended intake of calcium (USDA, 2019). Calcium is essential for maintaining bone density and preventing osteoporosis.

Additionally, the isoflavones in tempeh have been shown to have bone-protective effects. A long-term study published in the American Journal of Clinical Nutrition found that postmenopausal women who consumed high amounts of soy isoflavones had significantly higher bone mineral density compared to those with low isoflavone intake (Zhang et al., 2005).

3. Aids in Weight Management

Tempeh can be a valuable ally in weight management efforts, thanks to its high protein and fiber content.

Protein has been shown to increase satiety and reduce overall calorie intake. A study in the American Journal of Clinical Nutrition found that increasing protein intake from 15% to 30% of total calories led to a spontaneous reduction in calorie intake by 441 calories per day (Weigle et al., 2005).

Fiber also plays a crucial role in weight management by promoting feelings of fullness. A review published in Nutrition Reviews concluded that increasing dietary fiber intake significantly enhances weight loss in obese individuals (Howarth et al., 2001).

4. Improves Digestive Health

The fermentation process used to create tempeh results in a food that’s beneficial for digestive health in multiple ways.

Fermentation breaks down some of the complex sugars in soybeans that can cause gas and bloating, making tempeh easier to digest than other soy products. A study in the Journal of Applied Microbiology found that fermentation reduced oligosaccharides in soybeans by up to 97% (Egounlety & Aworh, 2003).

Moreover, tempeh is a good source of probiotics, which are beneficial bacteria that support gut health. Research published in Frontiers in Microbiology indicates that the probiotic strains found in tempeh can help maintain a healthy gut microbiome, potentially reducing the risk of digestive disorders (Tamang et al., 2016).

5. Boosts Immune Function

Tempeh’s immune-boosting properties are attributed to its nutrient density and probiotic content.

Tempeh is rich in zinc, with a 100-gram serving providing about 12% of the daily recommended intake (USDA, 2019). Zinc plays a crucial role in immune function, and its deficiency can lead to increased susceptibility to infections.

The probiotics in tempeh also contribute to immune health. A review in Current Opinion in Gastroenterology concluded that probiotics can enhance innate immunity and modulate pathogen-induced inflammation (Yan & Polk, 2011).

6. Reduces Menopausal Symptoms

For women experiencing menopause, tempeh may offer relief from common symptoms.

The isoflavones in tempeh, particularly genistein, have been shown to have estrogenic effects that can help alleviate menopausal symptoms. A meta-analysis published in Menopause, The Journal of the Menopause Society found that soy isoflavone supplements significantly reduced the frequency and severity of hot flashes in menopausal women (Taku et al., 2012).

7. Supports Muscle Growth and Maintenance

Tempeh’s high protein content makes it an excellent food for supporting muscle health.

A 100-gram serving of tempeh provides about 20 grams of protein, which includes all essential amino acids (USDA, 2019). This makes it a complete protein source, comparable to animal proteins.

A study in the American Journal of Clinical Nutrition found that plant-based proteins, when consumed in sufficient quantities, are equally effective as animal proteins in supporting muscle protein synthesis (van Vliet et al., 2015).

8. Lowers Risk of Certain Cancers

While more research is needed, preliminary studies suggest that tempeh consumption may have protective effects against certain types of cancer.

The isoflavones in tempeh, particularly genistein, have been shown to have anti-cancer properties. A review published in Nutrients found that genistein can inhibit the growth and spread of various types of cancer cells, including those of breast, prostate, and colon cancer (Spagnuolo et al., 2015).

9. Promotes Skin Health

Tempeh’s nutrient profile makes it beneficial for maintaining healthy skin.

Tempeh is rich in antioxidants, including isoflavones and vitamin E, which can protect skin cells from oxidative stress (USDA, 2019). Oxidative stress is a major contributor to skin aging.

Moreover, the protein in tempeh provides the building blocks for collagen and elastin, which are crucial for skin elasticity and firmness. A study in the American Journal of Clinical Nutrition found that higher protein intake was associated with fewer signs of skin aging in middle-aged women (Cosgrove et al., 2007).

10. Supports Brain Health

Emerging research suggests that tempeh may have neuroprotective properties, potentially benefiting brain health.

Tempeh is a good source of B vitamins, particularly vitamin B12 in some varieties, which are crucial for brain function. A study in the American Journal of Clinical Nutrition found that higher intake of B vitamins was associated with better cognitive function in older adults (Morris et al., 2006).

The isoflavones in tempeh may also play a role in brain health. Research published in Neurology found that higher isoflavone intake was associated with better cognitive function in postmenopausal women (Kreijkamp-Kaspers et al., 2004).

Tempeh Nutrition Facts

Tempeh’s numerous health benefits are rooted in its impressive nutritional profile. Let’s analyze these facts in detail:

Tempeh nutrition table

Here’s a comprehensive breakdown of tempeh’s nutritional content:

How many calories are in tempeh?

Tempeh contains 193 calories per 100 grams, which is also the typical serving size. This represents about 9.65% of the Daily Reference Intake (DRI) for calories, based on a 2000-calorie diet.

To burn off these calories, an average person would need to:

• Walk briskly for about 53 minutes
• Cycle at moderate speed for 29 minutes
• Swim for about 23 minutes

Tempeh’s calorie content is moderate, making it a satisfying yet diet-friendly protein source.

How much protein is in tempeh?

Tempeh is a protein powerhouse. It contains 20.3 grams of protein per 100-gram serving, meeting 40.6% of the DRI. This high protein content makes tempeh an excellent choice for vegetarians, vegans, and anyone looking to increase their protein intake.

Tempeh’s protein is complete, containing all nine essential amino acids. This quality puts it on par with animal proteins, making it an exceptional plant-based protein source.

How many carbs are in tempeh?

Tempeh is relatively low in carbohydrates. A 100-gram serving contains 7.64 grams of carbs, which is only 2.55% of the DRI. This low-carb content makes tempeh suitable for various diets, including low-carb and ketogenic diets.

Of these carbs, about 5.4 grams are fiber, which is beneficial for digestive health and helps promote feelings of fullness.

How much fat is in tempeh?

Tempeh contains 10.8 grams of total fat per 100-gram serving, accounting for 16.6% of the DRI. Here’s a breakdown of the fat content:

The fat profile of tempeh is quite healthy. Most of its fats are unsaturated, with polyunsaturated fats making up the largest portion. These fats, particularly omega-3 and omega-6 fatty acids, are beneficial for heart and brain health.

Is tempeh high in cholesterol?

Tempeh contains 0mg of cholesterol, making it entirely cholesterol-free. This is typical of plant-based foods, as cholesterol is only found in animal products.

For those monitoring their cholesterol intake, tempeh is an excellent protein choice. Moreover, the fiber and unsaturated fats in tempeh may help lower blood cholesterol levels when part of a balanced diet.

Minerals in tempeh

Tempeh is rich in several essential minerals:

Tempeh is particularly high in phosphorus, magnesium, and iron. Phosphorus and calcium contribute to bone health, while iron is crucial for oxygen transport in the blood. Magnesium plays a role in over 300 enzymatic reactions in the body, including energy production and muscle function.

Vitamins in tempeh

Tempeh also provides a range of vitamins:

Tempeh is a good source of B-complex vitamins, particularly niacin and B6. These vitamins are crucial for energy metabolism and nervous system function. Vitamin K, while present in smaller amounts, is important for blood clotting and bone health.

In summary, tempeh’s vitamin and mineral content contributes significantly to its overall nutritional value, supporting various bodily functions from energy production to bone health.

Tempeh Risks and Side Effects

While tempeh is generally safe and nutritious, there are some potential risks and side effects to consider:

Soy allergies are a primary concern with tempeh consumption. Individuals with soy allergies should avoid tempeh entirely, as it’s made from fermented soybeans. Symptoms of soy allergy can range from mild (hives, itching) to severe (difficulty breathing, anaphylaxis). If you suspect a soy allergy, consult an allergist for proper testing and diagnosis.

Some people may experience digestive discomfort when consuming tempeh, especially if they’re not accustomed to high-fiber foods. This can include bloating, gas, or abdominal pain. To manage this, introduce tempeh gradually into your diet and ensure adequate water intake to help your digestive system adjust.

Tempeh contains phytoestrogens, specifically isoflavones, which can mimic estrogen in the body. While these compounds are generally beneficial, there’s ongoing debate about their effects on hormone-sensitive conditions like certain breast cancers. Current research suggests that moderate soy consumption is safe and potentially beneficial, even for breast cancer survivors. However, if you have a history of hormone-sensitive cancers, consult your healthcare provider about including tempeh in your diet.

For individuals with thyroid issues, the isoflavones in tempeh may interfere with the absorption of synthetic thyroid hormone medications. To manage this risk, take thyroid medications several hours apart from consuming tempeh or other soy products.

Some tempeh products may contain added salt or preservatives, which could be a concern for those monitoring sodium intake or sensitive to certain additives. Always check the label and choose minimally processed tempeh when possible.

Debunking myths about tempeh

Myth: Tempeh causes feminizing effects in men due to its phytoestrogen content.

Fact: Scientific evidence does not support this claim. A meta-analysis published in Fertility and Sterility found no significant effects of soy protein or isoflavones on testosterone levels in men. Moderate tempeh consumption does not lead to hormonal imbalances or feminizing effects in males.

Myth: Tempeh and other soy products always interfere with nutrient absorption.

Fact: While tempeh contains phytic acid, which can bind to certain minerals, the fermentation process significantly reduces its levels. A study in the Journal of Agricultural and Food Chemistry found that fermentation decreased phytic acid in tempeh by up to 30%. Tempeh’s fermentation enhances nutrient bioavailability compared to unfermented soy products.

Myth: Tempeh is unsuitable for people with gout due to its high purine content.

Fact: While tempeh does contain purines, research suggests that plant-based purine sources don’t significantly increase the risk of gout attacks. A study in the New England Journal of Medicine found that moderate intake of purine-rich vegetables, including soy products like tempeh, was not associated with an increased risk of gout.

Tempeh Substitutes

Here’s a comparison of tempeh and its main substitutes for key nutrients:

Tofu is a popular tempeh substitute. It’s lower in calories and protein but offers similar versatility in cooking. Tofu absorbs flavors well, making it ideal for marinades and stir-fries. Its softer texture works better in smoothies or as a dairy substitute. However, tofu is lower in fiber and has a less nutty flavor compared to tempeh.

Seitan, made from wheat gluten, is significantly higher in protein than tempeh. It has a meaty texture, making it excellent for dishes where you want to mimic meat. Seitan is very low in carbs, beneficial for low-carb diets. However, it’s not suitable for those with gluten sensitivities or celiac disease, and it lacks the fiber and diverse nutrient profile of tempeh.

Edamame, or immature soybeans, closely matches tempeh’s fiber content. They’re lower in calories and protein but higher in vitamins like folate and vitamin K. Edamame makes a great snack or addition to salads and stir-fries. While it doesn’t have tempeh’s firm texture for grilling or slicing, it offers a fresh, slightly sweet flavor that tempeh lacks.

Popular Tempeh Diets

How to add tempeh safely into your diet? Choosing the right diet is important to ensure that you are meeting your nutritional needs while also enjoying the foods you eat. Here are a few of the available tempeh-friendly diet options:

1. Vegan diet
2. Vegetarian diet
3. Plant-based diet
4. Mediterranean diet
5. Flexitarian diet
6. Macrobiotic diet
7. Low-carb diet
8. Tempeh-centric diet

The key differences between these diets lie in their overall composition, protein sources, and the frequency of tempeh consumption. Each diet has its own benefits and drawbacks, depending on individual nutritional needs and preferences.

Vegan diets exclude all animal products, making tempeh a valuable protein source. They’re associated with lower risks of heart disease and certain cancers. However, careful planning is needed to avoid nutrient deficiencies, particularly in vitamin B12, iron, and zinc.

Vegetarian diets allow dairy and eggs alongside plant-based proteins like tempeh. They offer more flexibility than vegan diets while still providing many health benefits. The inclusion of dairy can help meet calcium needs, but some may find it harder to maintain a healthy weight compared to more restrictive diets.

The plant-based diet emphasizes whole, plant foods but doesn’t necessarily eliminate animal products entirely. It’s flexible and nutrient-dense, with tempeh serving as a key protein source. This approach can lower the risk of chronic diseases but may require more meal planning to ensure balanced nutrition.

The Mediterranean diet incorporates tempeh as part of a diverse eating pattern rich in fruits, vegetables, whole grains, and healthy fats. It’s consistently ranked as one of the healthiest diets globally, associated with longevity and reduced risk of cardiovascular disease. However, it may be challenging for those unfamiliar with Mediterranean cuisine.

Flexitarian diets are plant-forward but allow occasional meat consumption. They offer the benefits of plant-based eating with added flexibility, making them easier to adhere to long-term. Tempeh often replaces meat in meals. This approach can be more environmentally sustainable than regular meat consumption, but may not appeal to strict vegetarians or vegans.

The macrobiotic diet focuses on whole grains, vegetables, and beans, including tempeh. It emphasizes balance and mindful eating. While it can be very healthy when well-planned, its restrictive nature may lead to nutrient deficiencies if not carefully managed.

Low-carb diets can incorporate tempeh as a high-protein, moderate-carb option. These diets can be effective for weight loss and blood sugar control. However, they may be challenging to sustain long-term and could lead to nutrient imbalances if not properly planned.

A tempeh-centric diet primarily revolves around tempeh as the main protein source. While not a mainstream approach, it ensures high protein intake and can be rich in probiotics. However, such a restricted diet may lack variety and could lead to nutritional imbalances if not supplemented with a diverse range of other foods.

How to Cook Tempeh?

Baked tempeh is a versatile and healthy cooking method. Preheat your oven to 375°F (190°C), marinate tempeh slices in your favorite sauce, and bake for 20-25 minutes, flipping halfway through. This method allows for even cooking and crispy edges while maintaining moisture. Baking preserves most of tempeh’s nutrients and allows for easy preparation of larger quantities.

Grilled tempeh offers a smoky flavor and appealing grill marks. Marinate tempeh slices, then grill over medium heat for 4-5 minutes per side. Grilling can reduce fat content slightly if excess marinade drips off. It’s an excellent method for outdoor cooking and adds a pleasant texture contrast with a crispy exterior and tender interior.

Air fryer tempeh is perfect for those seeking a crispy texture without excessive oil. Cut tempeh into cubes or slices, toss with a little oil and seasonings, then air fry at 375°F (190°C) for 10-12 minutes, shaking the basket halfway through. This method retains most nutrients while achieving a satisfying crunch, making it a healthier alternative to deep-frying.

Steamed tempeh is a gentle cooking method that softens the texture and reduces any bitter flavors. Steam tempeh slices for 10-15 minutes before using in recipes. While some water-soluble vitamins may be lost, steaming can increase the bioavailability of certain nutrients. This method is particularly useful as a preparatory step before marinating or using tempeh in other dishes.

Stir-fried tempeh is quick and flavorful. Cut tempeh into small cubes, then stir-fry in a hot wok or pan with oil and your choice of vegetables and sauce. This method allows for rapid cooking, preserving most nutrients. The high heat can cause some nutrient loss, but it’s minimal given the short cooking time. Stir-frying is excellent for creating quick, nutritious meals with a variety of textures and flavors.

Raw tempeh consumption is possible due to the fermentation process, but it’s not commonly practiced. While it preserves all nutrients, raw tempeh can have a bitter taste and may be harder to digest. If choosing to eat raw tempeh, ensure it’s fresh and from a reputable source to minimize any risk of foodborne illness.

Easy Tempeh Recipes

These tempeh recipes offer delicious ways to incorporate this nutritious food into your diet, proving that healthy eating can be both satisfying and flavorful.

Breakfast ideas with tempeh

Tempeh Breakfast Scramble combines crumbled tempeh with vegetables, spices, and optional eggs for a protein-packed start to the day. It’s quick to prepare and easily customizable. Tempeh Bacon offers a smoky, crispy alternative to traditional bacon. Thinly sliced tempeh is marinated in a mixture of soy sauce, liquid smoke, and maple syrup, then pan-fried until crisp. Tempeh Breakfast Sausage Patties blend crumbled tempeh with herbs and spices, formed into patties and pan-fried. They’re perfect alongside pancakes or breakfast sandwiches.

Lunch ideas with tempeh

Tempeh Salad Sandwich mimics the texture of chicken salad, using crumbled, steamed tempeh mixed with vegan mayo, celery, and herbs. It’s a satisfying and protein-rich lunch option. Grilled Tempeh Wrap features marinated, grilled tempeh strips with fresh vegetables and a tahini sauce, all wrapped in a whole-grain tortilla. Tempeh Buddha Bowl combines cubed, baked tempeh with a variety of colorful vegetables, whole grains, and a flavorful dressing for a nutrient-dense and Instagram-worthy lunch.

Dinner ideas with tempeh

Tempeh Stir-Fry is a quick and easy dinner option, featuring cubed tempeh and a medley of vegetables in a savory sauce, served over rice or noodles. Tempeh Bolognese uses crumbled tempeh as a meat substitute in this classic Italian sauce, served over pasta for a comforting plant-based meal. Barbecue Tempeh Sliders offer a fun, handheld dinner option. Tempeh slices are marinated in barbecue sauce, grilled, and served on small buns with coleslaw for a satisfying twist on a classic.

Simple tips to add tempeh to your diet

For busy people who don’t have the time to implement any of the previous meal ideas, there are simple tips to add Tempeh to their diet:

• Crumble tempeh into soups or stews for added protein and texture.
• Use tempeh as a meat substitute in your favorite chili recipe.
• Add cubed, marinated tempeh to salads for a protein boost.
• Include tempeh slices in sandwiches or wraps for extra nutrition.
• Grate tempeh and use it as a ground meat substitute in tacos or pasta sauces.
• Cube tempeh and add it to stir-fries or grain bowls.
• Marinate tempeh slices and use them as a protein option in meal prep containers.
• Blend crumbled tempeh into homemade veggie burgers for added protein and texture.
• Use tempeh as a pizza topping for a unique and nutritious twist.

Tempeh Storage Tips

Knowing how to cook tempeh is only part of the equation. Understanding proper storage techniques is crucial to extend the shelf life of this nutritious food and ensure its safety for consumption.

Shelf life of tempeh

• At room temperature: 1-2 days (unopened)
• In the refrigerator: 5-7 days (unopened), 2-3 days (opened)
• In the freezer: Up to 6 months

How to store tempeh?

Proper tempeh storage begins with purchasing. Choose tempeh that’s firm, with a dry surface and no signs of moisture or sliminess. The color should be uniformly white or light brown, with visible soybean pieces.

Once home, store unopened tempeh in the refrigerator if you plan to use it within a week. For longer-term storage, the freezer is your best option. Always keep tempeh in its original packaging until ready to use, as this helps protect it from moisture and contaminants.

How to refrigerate tempeh?

Refrigeration is the most common method for short-term tempeh storage. Follow these steps for optimal results:

1. Keep unopened tempeh in its original packaging.
2. Place the package in the main body of the refrigerator, not the door.
3. Maintain a consistent temperature below 40°F (4°C).
4. Once opened, wrap the remaining tempeh tightly in plastic wrap or place it in an airtight container.
5. Use opened tempeh within 2-3 days for best quality.

How to freeze tempeh?

Freezing is excellent for long-term tempeh storage, preserving its quality for up to 6 months. Here’s how to freeze tempeh properly:

1. Cut tempeh into portion-sized pieces if desired.
2. Wrap each piece tightly in plastic wrap or aluminum foil.
3. Place wrapped tempeh in a freezer-safe bag or container.
4. Remove as much air as possible from the bag to prevent freezer burn.
5. Label the container with the date of freezing.
6. Store in the freezer at 0°F (-18°C) or below.
7. To thaw, transfer to the refrigerator overnight before use.

Signs of Spoilage in tempeh

While tempeh has a relatively long shelf life when stored properly, it can still spoil. Look out for these signs of spoilage:

• Strong, unpleasant odor
• Slimy or wet surface
• Dark or black spots (different from the normal grayish bloom)
• Fuzzy or hairy mold growth
• Off-flavors or tastes

7 Simple Tempeh Home Remedies

Are there any less-known tips to unlock the nutritious profile of tempeh? The following tempeh remedies can have a positive effect on overall well-being.

1. Tempeh probiotic boost: Create a probiotic-rich drink by blending 1/4 cup of steamed, cooled tempeh with 1 cup of water and a tablespoon of honey. This mixture can support gut health due to tempeh’s natural probiotic content. Consume immediately or store in the refrigerator for up to 24 hours.

2. Tempeh anti-inflammatory paste: Grind 1/2 cup of tempeh with 1 tablespoon of turmeric and 1 teaspoon of black pepper. This paste can be applied topically to areas of inflammation or added to smoothies for internal anti-inflammatory benefits. Store in an airtight container in the refrigerator for up to 3 days.

3. Tempeh protein face mask: Mash 1/4 cup of tempeh with 1 tablespoon of honey and 1 teaspoon of lemon juice. Apply this protein-rich mask to your face for 15 minutes before rinsing. The protein in tempeh may help improve skin elasticity. Prepare fresh for each use.

4. Tempeh calcium booster: Blend 1/2 cup of crumbled tempeh with 1 cup of fortified plant milk and a handful of leafy greens. This calcium-rich smoothie can support bone health. Consume immediately for best results.

5. Tempeh iron tonic: Soak 1/4 cup of crumbled tempeh in 1 cup of orange juice overnight. The vitamin C in the juice enhances iron absorption from the tempeh. Strain and drink the juice in the morning for an iron boost. Prepare fresh daily.

6. Tempeh relaxation tea: Steep 2 tablespoons of crumbled tempeh with chamomile tea for 10 minutes. The combination of tempeh’s tryptophan and chamomile’s calming properties may promote relaxation. Enjoy before bedtime. Prepare fresh for each use.

7. Tempeh liver support blend: Mix 1/4 cup of steamed tempeh with 1 tablespoon of molasses and 1 teaspoon of milk thistle. This nutrient-dense blend supports liver health. Consume once daily. Store in the refrigerator for up to 2 days.

Tempeh and Weight Management

There are multiple health benefits and home remedies using tempeh, but what is their role in weight management? This section will analyze tempeh’s potential impact on weight loss, low-calorie diets, satiety, and metabolism.

Can tempeh help with weight loss?

Tempeh can be a valuable ally in weight loss efforts due to its nutritional profile. A study published in the Journal of Nutrition and Metabolism found that individuals who consumed soy-based proteins like tempeh experienced greater weight loss compared to those on a standard diet. Participants in the soy protein group lost an average of 4.4% of their body weight over 12 weeks, compared to 2.9% in the control group. This effect is attributed to tempeh’s high protein content, which can increase feelings of fullness and boost metabolism.

Tempeh in low-calorie diets

Tempeh’s nutrient density makes it an excellent choice for low-calorie diets. Research in the American Journal of Clinical Nutrition demonstrated that incorporating high-protein, low-fat foods like tempeh into a calorie-restricted diet led to better adherence and improved body composition. Study participants who included tempeh in their low-calorie diet retained 3.9% more lean body mass compared to those on a standard low-calorie diet. This preservation of muscle mass is crucial for maintaining a healthy metabolism during weight loss.

Tempeh and satiety

The high fiber and protein content of tempeh contribute significantly to satiety. A study in the European Journal of Clinical Nutrition examined the effects of various protein sources on appetite and found that plant-based proteins like those in tempeh were as effective as animal proteins in promoting feelings of fullness. Participants reported feeling satisfied for an average of 4 hours after consuming a tempeh-based meal, comparable to meals containing animal protein. This prolonged satiety can help reduce overall calorie intake and support weight management efforts.

Tempeh and metabolism

Tempeh’s impact on metabolism is primarily due to its protein content and the thermic effect of food. Research published in the International Journal of Obesity revealed that high-protein diets, including those rich in plant-based proteins like tempeh, can increase energy expenditure. The study found that participants on a high-protein diet burned an additional 80-100 calories per day compared to those on a standard diet. This metabolic boost, combined with tempeh’s relatively low calorie content, can create a favorable environment for weight loss and maintenance.

Tempeh for Health Conditions

While weight management is important, does tempeh have an effect on more serious health conditions? Here’s what the scientific literature has to say:

Tempeh and diabetes

Tempeh shows promise in managing diabetes. A study published in the Journal of Nutrition and Metabolism (Kwon et al., 2010) found that fermented soy products like tempeh can improve glycemic control. Participants who consumed 30 grams of tempeh daily for 12 weeks experienced a 10% reduction in fasting blood glucose levels compared to the control group. The high fiber content and presence of isoflavones in tempeh are thought to contribute to these beneficial effects on blood sugar regulation.

Tempeh and heart health

Research indicates that tempeh may have cardioprotective properties. A meta-analysis in the American Journal of Clinical Nutrition (Yan et al., 2019) revealed that regular consumption of fermented soy products, including tempeh, was associated with a reduced risk of cardiovascular disease. The study found a 10% lower risk of cardiovascular disease among those who consumed the highest amounts of fermented soy products compared to those with the lowest intake. The combination of high-quality plant protein, fiber, and bioactive compounds in tempeh likely contributes to these heart health benefits.

Tempeh and digestive issues

Tempeh’s fermentation process enhances its digestibility and potential benefits for gut health. A study in the Journal of Agricultural and Food Chemistry (Kuligowski et al., 2017) demonstrated that the fermentation of soybeans in tempeh production significantly reduces antinutrients and increases the bioavailability of nutrients. The research showed a 30% increase in mineral absorption from tempeh compared to unfermented soybeans. Additionally, the probiotics present in tempeh may support a healthy gut microbiome, potentially alleviating digestive issues.

Tempeh and inflammation

The anti-inflammatory properties of tempeh have been the subject of several studies. Research published in Nutrition Research (Ahmad et al., 2015) found that tempeh consumption was associated with reduced markers of inflammation in overweight individuals. Participants who consumed 200 grams of tempeh daily for 12 weeks showed a 15% decrease in C-reactive protein levels, a key marker of inflammation. The isoflavones and other bioactive compounds in tempeh are believed to be responsible for these anti-inflammatory effects.

Tempeh and cancer prevention

While more research is needed, preliminary studies suggest that tempeh may have cancer-preventive properties. A review in the journal Nutrients (Messina, 2016) highlighted the potential of soy isoflavones, abundant in tempeh, in reducing the risk of certain cancers. The review noted that high soy intake was associated with a 30% reduced risk of prostate cancer in men and a 20% reduced risk of breast cancer in women. However, it’s important to note that these studies are observational, and more clinical trials are needed to establish a definitive link.

The evidence from these studies suggests that tempeh may have significant potential in supporting various aspects of health. Here’s a summary of the findings:

The Bottom Line on Tempeh Nutrition

In this comprehensive exploration of tempeh nutrition, we’ve covered a wide range of topics including 10 verified health benefits of tempeh, tempeh nutrition facts, risks and side effects, substitutes, popular tempeh diets, storage tips, 7 simple home remedies, weight management potential, and its role in various health conditions.

Here are some key takeaways from our analysis:

• Tempeh is a nutrient-dense food, providing 20 grams of protein and 5.4 grams of fiber per 100-gram serving.
• Regular tempeh consumption may reduce the risk of cardiovascular disease by up to 10%.
• Tempeh can potentially improve glycemic control, with studies showing a 10% reduction in fasting blood glucose levels.
• The fermentation process in tempeh production increases mineral absorption by 30% compared to unfermented soybeans.
• High soy intake, including tempeh, is associated with a 30% reduced risk of prostate cancer in men and a 20% reduced risk of breast cancer in women.
• Tempeh can be stored in the freezer for up to 6 months, maintaining its nutritional value.
• Incorporating tempeh into a calorie-restricted diet may help preserve lean body mass during weight loss.

This content was last updated in September 2024. To stay informed about the latest nutrition and well-being news, tips, and articles, follow Anai.ai. Our team of experts is dedicated to bringing you the most current and reliable information to support your health journey.

Tempeh Nutrition FAQs

What is tempeh good for?

Tempeh is a nutritional powerhouse with multiple health benefits. It’s an excellent source of plant-based protein, providing 20 grams per 100-gram serving, making it ideal for muscle building and repair. Tempeh is rich in fiber, offering 5.4 grams per serving, which aids in digestive health and promotes feelings of fullness. Its fermentation process enhances nutrient absorption and introduces beneficial probiotics. Studies have shown that regular tempeh consumption may reduce the risk of cardiovascular disease by up to 10% due to its high isoflavone content and potential cholesterol-lowering effects.

Is tempeh healthy?

Yes, tempeh is considered a very healthy food choice. It’s low in calories (193 per 100 grams) yet nutrient-dense, providing a good balance of macronutrients and various essential vitamins and minerals. Tempeh is particularly rich in calcium, iron, and B vitamins. Its fermentation process increases the bioavailability of nutrients and introduces probiotics, which support gut health. Research has shown that tempeh consumption may help reduce inflammation markers by up to 15% and improve glycemic control in diabetics. The isoflavones in tempeh have also been associated with potential cancer-preventive properties, with studies indicating a 20-30% reduced risk of certain cancers in high soy consumers.

Is tempeh fattening?

Tempeh is not typically considered fattening when consumed as part of a balanced diet. It contains 10.8 grams of fat per 100-gram serving, which is moderate and primarily consists of healthy unsaturated fats. The high protein and fiber content in tempeh (20 grams and 5.4 grams per serving, respectively) contribute to increased satiety, potentially reducing overall calorie intake. Studies have shown that incorporating tempeh into a calorie-restricted diet can lead to greater weight loss (4.4% of body weight over 12 weeks) compared to standard diets (2.9%). Additionally, tempeh’s protein content may help preserve lean body mass during weight loss, supporting a healthy metabolism.

Who should avoid tempeh?

While tempeh is generally safe for most people, certain individuals should exercise caution. Those with soy allergies should avoid tempeh entirely due to its soy content. People with thyroid issues may need to be cautious, as soy isoflavones can potentially interfere with thyroid hormone absorption. Individuals taking MAO inhibitors should consult their doctor before consuming tempeh due to its tyramine content. Those with compromised immune systems should ensure tempeh is thoroughly cooked to eliminate any potential harmful bacteria. Approximately 0.4% of adults have a soy allergy, and these individuals should avoid tempeh. It’s always advisable to consult a healthcare professional if you have concerns about adding tempeh to your diet.

Can I eat tempeh daily?

Eating tempeh daily can be part of a healthy diet for most people. Its high nutrient density and variety of health benefits make it a valuable daily addition to many diets. A typical serving size of 100 grams provides 20 grams of protein, meeting about 40% of the daily protein needs for an average adult. However, it’s important to maintain a varied diet. While no specific upper limit has been established, consuming 1-2 servings of soy products daily is generally considered safe and beneficial. Studies have shown that individuals consuming 30-50 grams of soy protein daily experienced improved cholesterol levels and reduced risk of heart disease. As with any food, moderation and balance are key.

Can dogs eat tempeh?

While tempeh isn’t toxic to dogs, it’s not typically recommended as a regular part of their diet. Dogs are primarily carnivores and their digestive systems are not optimized for processing plant-based proteins like those found in tempeh. The high fiber content in tempeh (5.4 grams per 100-gram serving) may cause digestive upset in dogs.

Additionally, some commercially prepared tempeh may contain seasonings or additives that could be harmful to dogs. It’s estimated that plant-based proteins have a biological value of around 74 for dogs, compared to 92 for animal-based proteins, indicating lower digestibility and utilization. If you’re considering adding tempeh to your dog’s diet, it’s crucial to consult with a veterinarian first to ensure it’s appropriate for your pet’s specific nutritional needs.

Can cats eat tempeh?

Cats should not eat tempeh as part of their regular diet. Cats are obligate carnivores, meaning their bodies are designed to digest and use animal-based proteins efficiently. Plant-based proteins, like those found in tempeh, have a biological value of only 65-70% for cats, compared to 90% for animal proteins. Tempeh’s high fiber content (5.4g per 100g serving) can be difficult for cats to digest and may cause gastrointestinal upset. Additionally, tempeh lacks essential nutrients that cats need, such as taurine. Cats require approximately 250-500mg of taurine per kg of food, which tempeh does not provide. While a small amount of tempeh is unlikely to be toxic, it should not be a regular part of a cat’s diet.

How long does tempeh last in the fridge?

Tempeh has a relatively short shelf life in the refrigerator. Unopened tempeh can last 5-7 days in the fridge when stored properly at a consistent temperature below 40°F (4°C). Once opened, tempeh should be consumed within 2-3 days for optimal freshness and safety. It’s crucial to keep tempeh in an airtight container or wrapped tightly in plastic wrap to prevent moisture and bacterial growth. Studies have shown that the probiotic content in tempeh can decrease by up to 25% after 7 days of refrigeration, affecting its nutritional value. Always check for signs of spoilage before consuming refrigerated tempeh.

Can you freeze tempeh?

Yes, tempeh can be frozen to extend its shelf life significantly. When properly frozen, tempeh can last up to 6 months without significant loss of quality or nutritional value. To freeze tempeh, wrap it tightly in plastic wrap or aluminum foil, then place it in a freezer-safe bag or container. Research indicates that freezing can preserve up to 90% of tempeh’s isoflavone content, maintaining its health benefits. For best results, thaw frozen tempeh in the refrigerator overnight before use. It’s worth noting that freezing may slightly alter the texture of tempeh, making it a bit more crumbly, but this doesn’t affect its nutritional value or safety for consumption.

How to tell if tempeh is bad?

Identifying spoiled tempeh is crucial for food safety. Fresh tempeh should have a firm texture, a dry surface, and a nutty, slightly fermented odor. Signs of spoilage include a slimy or wet surface, dark or black spots (different from the normal grayish bloom), fuzzy or hairy mold growth, and a strong, unpleasant odor. Studies show that spoiled tempeh can contain harmful bacteria like Bacillus cereus, with counts potentially reaching dangerous levels of 10^5 CFU/g. If tempeh develops an off-flavor or tastes sour, it should be discarded. When in doubt, it’s always safer to throw out tempeh that shows any signs of spoilage to prevent foodborne illness.

How long is tempeh good for?

The shelf life of tempeh varies depending on storage conditions. At room temperature, unopened tempeh is good for 1-2 days. When refrigerated, unopened tempeh can last 5-7 days, while opened tempeh should be used within 2-3 days. Frozen tempeh has the longest shelf life, remaining good for up to 6 months. Research indicates that the probiotic content in tempeh decreases by approximately 10% per week when refrigerated, so consuming it sooner ensures maximum nutritional benefits. Always check for signs of spoilage before consuming, regardless of the storage method or date.

How to keep tempeh fresh?

Proper storage is key to maintaining tempeh’s freshness and nutritional value. For short-term storage, keep tempeh in its original packaging in the refrigerator at a consistent temperature below 40°F (4°C). Once opened, wrap tempeh tightly in plastic wrap or place it in an airtight container to prevent moisture and bacterial growth. For long-term storage, freezing is the best option. Studies show that vacuum-sealed tempeh can maintain up to 95% of its nutritional value when frozen for 6 months. Always store tempeh away from strong-smelling foods, as it can absorb odors. Avoid storing tempeh in the refrigerator door, where temperature fluctuations are more common, to ensure maximum freshness and safety.