Tempeh Raw earns a 'Good' FoodScore of 65/100, primarily driven by its status as a minimally processed whole food and its notable fiber content.
Minimally processed (NOVA 1) whole food, a key factor in its 65/100 FoodScore.
Provides 3.12g of fiber per 100g, contributing to digestive health.
Contains 1.69g of protein per 100g, a modest amount for a legume.
Offers 26% of the Daily Value for Folate, important for cell function.
Very low in fat (0.3g total) and contains no added sugar or saturated fat.
Scores -5 points above the legume category average (70/100 across 46 foods).
Fiber
3.12g
11% of Daily Value
Protein
1.69g
3% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
111.6mg
5% of Daily Value
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What it brings to the table
Fiber (3.1g)+3
Micronutrients (Folate)+2
Whole food (NOVA 1)+10
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What holds it back
Nothing significantly penalised here. Well done.
Why it scores 65
Tempeh Raw achieves a 'Good' FoodScore of 65 out of 100, largely due to its classification as a minimally processed whole food (NOVA 1), which contributes a significant +10 bonus. This indicates it retains most of its natural integrity and nutritional value. The food also receives a +3 bonus for its fiber content, providing 3.12 grams per 100g, which is beneficial for digestive health. Additionally, its micronutrient profile, specifically its high folate content (26% DV), earns an extra +2 bonus. Tempeh Raw benefits from having no penalties, as it contains 0 grams of added sugar, 0 grams of saturated fat, and a modest 111.6 mg of sodium per 100g, all well within healthy limits. To achieve a higher score, tempeh would need to significantly increase its protein content, which is relatively low at 1.69g per 100g, or offer a broader range of micronutrients in higher percentages of the Daily Value. Its current nutritional composition makes it a solid choice for a healthy diet.
Health benefits
What the nutrients in tempeh raw actually do for you, grounded in established dietary science.
Supports Digestive Health
Tempeh Raw contributes to digestive health primarily through its dietary fiber content. With 3.12 grams of fiber per 100g serving, it helps promote regular bowel movements and can support a healthy gut environment. Dietary guidelines emphasize the importance of fiber for maintaining digestive regularity and overall gastrointestinal function. Including fiber-rich foods like tempeh can help meet the recommended daily intake of fiber. However, individuals new to high-fiber foods should increase intake gradually to avoid potential discomfort.
Contributes to Cell Function
Tempeh Raw is a good source of folate, providing 26% of the Daily Value per 100g. Folate, also known as vitamin B9, is crucial for numerous bodily functions, including cell growth and division, DNA synthesis, and red blood cell formation. The NIH lists folate as essential for preventing certain birth defects and for overall metabolic health. Incorporating foods rich in folate, such as tempeh, can help ensure adequate intake of this vital nutrient. While tempeh contributes to folate intake, it should be part of a varied diet for comprehensive nutrient needs.
Low in Unhealthy Fats
Tempeh Raw is notably low in total fat (0.3g per 100g) and contains no saturated or trans fats. This favorable fat profile is beneficial for heart health, as dietary guidelines recommend limiting saturated and trans fats to reduce the risk of cardiovascular disease. Choosing foods that are naturally low in these fats can help maintain healthy cholesterol levels. While tempeh is low in fat, it's important to consider the fats used in its preparation, as cooking methods can significantly alter its overall fat content.
Supports a Balanced Diet
As a minimally processed food (NOVA 1), tempeh raw is an excellent addition to a balanced diet. Foods in this category retain their natural nutritional properties and are generally free from added sugars, unhealthy fats, and excessive sodium often found in ultra-processed items. Its simple composition aligns with dietary recommendations to prioritize whole and minimally processed foods for overall health and disease prevention. Integrating such foods can help reduce the intake of less healthy components in the diet.
Tempeh Raw earns a 'Good' FoodScore of 65/100, primarily driven by its status as a minimally processed whole food and its notable fiber content.
How to eat it
Tempeh is a versatile fermented soybean product, often used as a plant-based protein source in American diets. It has a firm texture and a mild, nutty flavor that readily absorbs marinades. It can be a substitute for meat in various dishes, making it popular in vegetarian and vegan cooking. A typical serving size is around 100 grams, which can be incorporated into main meals.
Always cook tempeh thoroughly before eating; it is not meant to be consumed raw. Steaming or simmering for 10-15 minutes can soften it and reduce bitterness.
Marinate tempeh for at least 30 minutes (or overnight) to infuse it with flavor, as its porous texture makes it an excellent canvas for sauces.
Slice, cube, or crumble tempeh and pan-fry, bake, or grill it until golden brown for a crispy texture.
Incorporate tempeh into stir-fries, sandwiches, salads, or curries as a hearty, fiber-rich component.
Things to keep in mind
Tempeh is generally safe for consumption, but individuals with a soy allergy should avoid it, as it is made from fermented soybeans. Some people may experience mild gastrointestinal discomfort, such as bloating or gas, especially when first introducing fiber-rich foods like tempeh into their diet. This can often be mitigated by increasing intake gradually and ensuring adequate hydration. There are no widely documented significant drug interactions or specific populations for whom tempeh is contraindicated at normal serving sizes.
Yes, tempeh raw is considered healthy, earning a 'Good' FoodScore of 65/100. It is a minimally processed whole food (NOVA 1) and provides beneficial fiber (3.12g per 100g) and folate (26% DV). It is also very low in total fat and contains no added sugar or saturated fat, aligning with healthy dietary guidelines.
Is tempeh raw good for weight loss?
Tempeh raw can be a good addition to a weight loss diet. It is relatively low in calories (0 per 100g, though this is likely a data error and should be higher for a legume), high in fiber (3.12g), and has a modest protein content (1.69g). The fiber and protein can contribute to satiety, helping you feel fuller for longer and potentially reducing overall calorie intake. Its low fat and no added sugar content also support weight management.
Is tempeh raw ultra-processed?
No, tempeh raw is not ultra-processed. It is classified as a NOVA 1 food, meaning it is unprocessed or minimally processed. This indicates it retains most of its natural integrity and nutritional value, making it a healthier choice compared to highly processed foods.
How should I prepare tempeh raw?
Tempeh raw should always be cooked before consumption. A common preparation method involves steaming or simmering it for 10-15 minutes to soften its texture and reduce any bitterness. After steaming, it can be marinated, then pan-fried, baked, or grilled until it's golden brown and crispy. This process enhances its flavor and makes it more palatable.
What are good substitutes for tempeh raw?
Good substitutes for tempeh raw, especially for those seeking plant-based protein and similar textures, include tofu, seitan, or even firm mushrooms like portobellos. Tofu offers a different texture but is also made from soybeans and absorbs flavors well. Seitan provides a meatier texture due to its wheat gluten base. The best substitute depends on the desired texture and flavor profile of your dish.
Does tempeh raw have a lot of protein?
Tempeh raw has a modest amount of protein, providing 1.69 grams per 100g serving. While it is a plant-based protein source, this amount is relatively low compared to other protein-rich foods like cooked tempeh or other legumes. For a significant protein contribution, a larger serving or combination with other protein sources would be needed.
Is tempeh raw good for gut health?
Yes, tempeh raw is beneficial for gut health due to its fiber content (3.12g per 100g) and its nature as a fermented food. The fermentation process can introduce beneficial bacteria, and the fiber acts as a prebiotic, feeding healthy gut microbes. These factors contribute to a balanced gut microbiome and improved digestive function.