Tempeh achieves a very good FoodScore of 85 out of 100, primarily driven by its excellent nutritional composition in line with dietary guidelines. A substantial bonus is awarded for its high protein content, providing 20.29 grams per 100-gram serving, which is a significant contribution to daily protein targets. The food also receives points for its healthy fat profile, with only 2.54 grams of saturated fat and no trans fats, aligning with recommendations to limit unhealthy fats. Furthermore, tempeh earns a bonus for being rich in several key micronutrients, including iron (15% DV), magnesium (19% DV), and zinc (10% DV). As a minimally processed whole food (NOVA 1), it receives additional positive scoring, reflecting its natural state and lack of refinement. The absence of added sugars and very low sodium content (9mg) also contribute to its high score. The bonus cap applied means that even with these strong positive attributes, the maximum possible bonus points are limited, but tempeh still performs exceptionally well without any penalties.
Health benefits
What the nutrients in tempeh actually do for you, grounded in established dietary science.
Supports Muscle Health and Repair
Tempeh is an excellent source of plant-based protein, crucial for muscle maintenance, growth, and repair. A 100-gram serving provides 20.29 grams of protein, which is roughly a third of the average daily protein target for many adults. This makes it a valuable food for individuals looking to increase their protein intake, especially those following vegetarian or vegan diets. Adequate protein intake is also important for satiety and overall body function. Including tempeh in meals can help ensure sufficient amino acid supply for various physiological processes.
Contributes to Bone Health
Tempeh offers several minerals that are important for bone density and strength. A 100-gram serving provides 111mg of calcium (9% DV) and 81mg of magnesium (19% DV). Calcium is a primary building block of bones, while magnesium plays a role in calcium absorption and bone formation. While not a primary source of vitamin D, which is also critical for bone health, the combination of calcium and magnesium in tempeh contributes to a mineral-rich diet that supports skeletal integrity. Regular consumption can be part of a broader strategy for maintaining strong bones.
Aids in Mineral Intake for Overall Wellness
Beyond protein and bone-supporting minerals, tempeh is a good source of other essential micronutrients that contribute to overall bodily functions. It provides 2.7mg of iron (15% DV), vital for oxygen transport and energy production, and 1.14mg of zinc (10% DV), important for immune function and wound healing. Magnesium (19% DV) also supports nerve and muscle function. These minerals are often found in varying amounts in plant-based diets, and tempeh helps bridge potential gaps, supporting a range of metabolic processes and cellular health.
Supports Heart Health with Favorable Fat Profile
Tempeh's fat composition is beneficial for cardiovascular health. With only 2.54 grams of saturated fat per 100-gram serving and no trans fats, it aligns with dietary recommendations to limit intake of fats that can negatively impact cholesterol levels. Diets low in saturated and trans fats are associated with a reduced risk of heart disease. While tempeh does contain total fat, the majority is unsaturated, which is considered a healthier fat type. Incorporating foods with a favorable fat profile like tempeh can contribute to maintaining healthy blood lipid levels.
Tempeh scores very well at 85/100, primarily due to its high protein content and favorable fat profile, making it a nutritious plant-based option.
How to eat it
Tempeh is a versatile fermented soybean product with a firm, chewy texture and a mild, nutty flavor that readily absorbs marinades. It serves as an excellent plant-based protein source in a variety of dishes, commonly used as a meat alternative. Its neutral taste makes it adaptable to many cuisines, from stir-fries to sandwiches. A typical serving size is 100 grams, which can be incorporated into main meals.
To prepare tempeh, steam it for 10-15 minutes before marinating to soften its texture and reduce any bitterness, allowing it to better absorb flavors.
Marinate tempeh for at least 30 minutes, or preferably several hours, in sauces like soy sauce, tamari, vinegar, or spices to infuse it with desired tastes.
Cut tempeh into cubes, strips, or crumbles and pan-fry, bake, or grill it until golden brown for a crispy texture.
Incorporate tempeh into stir-fries, tacos, sandwiches, salads, or curries as a nutritious protein component.
Store uncooked tempeh in the refrigerator for up to 10 days or freeze it for several months; cooked tempeh should be consumed within 3-4 days.
Things to keep in mind
For most individuals, tempeh is a safe and healthy food. However, as it is made from soybeans, individuals with a soy allergy should avoid it. Some people may experience mild gastrointestinal discomfort, such as gas or bloating, due to the fiber content or fermentation process, though fermentation generally makes soybeans easier to digest. There are no widely documented significant drug interactions or specific populations for whom tempeh is cautioned against at normal serving sizes. As with any food, moderation and individual tolerance are key.
Reader questions
Is tempeh healthy?
Yes, tempeh is considered a very healthy food, scoring 85/100 on FoodScore. It is a minimally processed whole food (NOVA 1) rich in protein, beneficial fats, and essential minerals like iron and magnesium. Its low sodium and zero added sugar content further contribute to its nutritional value, making it an excellent choice for a balanced diet.
Is tempeh good for muscle building?
Absolutely. Tempeh is an excellent food for muscle building due to its high protein content. A 100-gram serving provides 20.29 grams of protein, which is crucial for muscle repair and growth. As a complete protein, it contains all essential amino acids, making it a valuable plant-based option for athletes and active individuals.
Is tempeh ultra-processed?
No, tempeh is not ultra-processed. It is classified as NOVA 1, meaning it is a minimally processed food. The production involves fermenting whole soybeans, which is a traditional method that preserves most of the soybeans' natural nutritional integrity without adding excessive sugars, fats, or artificial ingredients.
How should I cook tempeh to make it taste good?
To enhance tempeh's flavor, first steam it for 10-15 minutes to soften it and reduce bitterness. Then, marinate it in your favorite sauce for at least 30 minutes; tempeh readily absorbs flavors. Afterward, you can pan-fry, bake, or grill it until it's golden brown and slightly crispy, making it delicious in various dishes.
What can I use as a substitute for tempeh?
If you need a substitute for tempeh, other plant-based protein sources like tofu or seitan can work, depending on the recipe. Tofu has a softer texture but can be pressed and marinated similarly. Seitan offers a chewy, meat-like texture due to its wheat gluten base. Lentils or chickpeas can also provide protein and texture in some dishes.
Does tempeh have a lot of sodium?
No, tempeh is very low in sodium. A 100-gram serving contains only 9mg of sodium. This makes it an excellent food choice for individuals monitoring their sodium intake for blood pressure management or general heart health. Be mindful that marinades or sauces used with tempeh can significantly increase the overall sodium content of a dish.
Is tempeh good for weight management?
Yes, tempeh can be beneficial for weight management. Its high protein content (20.29g per 100g) promotes satiety, helping you feel full longer and potentially reducing overall calorie intake. Additionally, its healthy fat profile and status as a minimally processed food make it a nutrient-dense option that supports a balanced diet without excess calories from added sugars or unhealthy fats.