Nutritional characteristics of tempeh

This article was endorsed by Elisenda Carballido - Dietitian nutritionist. Postgraduate in Phytotherapy and master in Nutrition and Metabolism.

Edible benefits of tempeh

What does tempeh provide? Food properties of tempeh

Tempeh is a food that primarily gives us a great source of protein of high biological value, from soy.

It is different from tofu because it has gone through a fermentation process, which makes it more digestible than other unfermented derivatives of soy.

* Related information: Differences between fermented and non-fermented soy

Tempeh
Tempeh label showing ingredients: 99,6 % soybeans, and yeast (Rhizopus)

Nutritional value of tempeh

Tempeh contains about 190 calories in 100 grams of product. It is noted for its high protein contribution, in a proportion equal to proteins that provides meat (15 to 20%). These proteins are more digestible than soy because they have passed through a fermentation process, so they have been removed from their antinutrients.

As for fats, tempeh has a fat content of 10%. As of plant origin, it is free of cholesterol.

As for his carbohydrate content, tempeh is low in these nutrient (although it has a carbohydrate intake much higher than meat), with values ​​close to 10 grams of carbohydrates per 100.

Tempeh also provides a good amount of fiber, though less than soybeans, because soybeans have been peeled for processing it.

Vitamins and minerals of tempeh

Tempeh recipe

Tempeh is a good source of B vitamins (mostly folates, riboflavin (vitamin B2) and very little cobalamin (vitamin B12 analogues), minerals such as potassium, phosphorus, magnesium, calcium, iron, copper and manganese.

Isoflavones in tempeh

An important point of tempeh and soy is the significant amount of isoflavones it contains.

Soy isoflavones are the components involved in an alleged improvement of symptoms of menopause as a replacement to natural estrogens.

Normal consumption of soy products can be recommended for women in this stage of their life.

Nutritional composition of tempeh

The following table shows the composition of tempeh compared with soy which it comes from. Both compared to beef.

Composition of tempeh, soybean and beef per 100 gr.
Tempeh, cookedSoy bean, seeds, cooked, unsaltedLean beef with separate fat, unsalted
Water59,56 g62,5 g58,9 g
Calories197 Kcal173 Kcal192 Kcal
Fat8,9 g8,9 g6,3 g
Protein11,38 g16,64 g31,5 g
Carbohydrates9,35 g9,9 g0
Fiber—-6 g0
Potassium401 mg515 mg308 mg
Sodium14 mg1 mg51 mg
Phosphorus253 mg245 mg272 mg
Calcium96 mg102 mg5 mg
Magnesium77 mg86 mg25 mg
Manganese1,300 mg0,710 mg0,018 mg
Iron2,3 mg5,1 mg3, 46 mg
Zinc1,57 mg1,15 mg5, 4 mg
Copper0, 540 mg0, 40 mg0,13 mg
Vitamin C—-1,7 mg0
Vitamin B1 (Thiamin)0,054 mg0,15 mg0, 07 mg
Vitamin B2 (Riboflavin)0, 357 mg0, 28 mg0, 26 mg
Vitamin B3 (Niacin)2,135 mg0, 39 mg4, 08
Vitamin B6 (Pyridoxine)0, 199 mg0, 23 mg0, 36 mg
Vitamina B9 (Folic acid -) Folacin21 mcg54 mcg11
Vitamin B12 (Cobalamin)0,14mcg0.0 mcg1.42
Vitamin A—-9 IU0
Vitamina E1,9 mg0

punto rojoMore information on tempeh in the listing.

Editorial
Written by Editorial Botanical-online team in charge of content writing

25 February, 2020

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