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Tempeh nutrition facts
A 1 undetermined cup (166 g) serving of tempeh provides 319 calories, 34 g protein, 13 g carbohydrate, and 18 g fat — about 39% of its calories from protein, 15% from carbohydrate, and 46% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
| Nutrient | Per 1 undetermined cup (166 g) | Per 100 g |
|---|---|---|
| Calories | 319 | 192 |
| Protein | 34 g | 20 g |
| Total carbohydrate | 13 g | 8 g |
| Total fat | 18 g | 11 g |
Vitamins & minerals
Per serving (166 g)
- Thiamin (B1)
- 0.13 mg
- Riboflavin (B2)
- 0.59 mg
- Niacin (B3)
- 4.38 mg
- Vitamin B6
- 0.36 mg
- Folate (DFE)
- 39.8 mcg
- Vitamin B12
- 0.13 mcg
- Magnesium
- 134 mg
- Phosphorus
- 442 mg
- Zinc
- 1.89 mg
- Copper
- 0.93 mg
- Manganese
- 2.16 mg
Photo by cottonbro studio on Pexels
Selecting, storing & prepping tempeh
- Selecting
- Fresh tempeh should have a firm, compact texture with visible whole soybeans held together by white mold; some gray or black spotting is normal from the fermentation process, but pink, yellow, or blue discoloration signals spoilage.
- Storing
- Unopened tempeh keeps until the printed date refrigerated, or up to several months frozen. Once opened, use within 3-5 days refrigerated.
- Prepping
- Steaming tempeh for about 10 minutes before marinating or cooking helps reduce its natural bitterness and allows it to absorb marinades more fully.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
Nutrition highlights
Per 1 undetermined cup (166 g), tempeh is an excellent source of Copper, Manganese, Protein, Riboflavin, Phosphorus, Magnesium, Niacin, Iron, and Vitamin B6 and a good source of Zinc, Potassium, Calcium, Thiamin, and Folate.
Relatively high in Saturated Fat per serving — worth noting if you are limiting them.
% of the FDA Daily Value per 1 undetermined cup (166 g) serving.
Key metrics
Nutrient density
Per 100 kcal, tempeh delivers about 7% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More magnesium than 87% of foods · 78% of other
- More calcium than 85% of foods · 78% of other
- More potassium than 84% of foods · 78% of other
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest other to tempeh by nutrition (per 100 g), and how each differs.
Questions
- How many calories are in tempeh?
- A 1 undetermined cup (166 g) serving of tempeh has about 319 calories. Per 100 g, it has 192 calories — a moderate calorie density.
- How much protein is in tempeh?
- Tempeh provides about 34 g of protein per 1 undetermined cup (166 g) serving, which is 67% of the Daily Value — an excellent source.
- What are the macros in tempeh?
- Per serving, tempeh has roughly 34 g protein, 13 g carbohydrate, and 18 g fat. By calories, that is 39% protein, 15% carbohydrate, and 46% fat.
- Is tempeh high in protein?
- Tempeh has a protein density of about 10.6 g per 100 kcal, and 39% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in tempeh?
- Per 1 undetermined cup (166 g), tempeh is a notable source of Copper, Manganese, Riboflavin, Phosphorus, Magnesium, and Niacin. The label above lists the full micronutrient profile with % Daily Values.
- What is the nutritional value of tempeh?
- Per 1 undetermined cup (166 g), tempeh has 319 calories, 34 g protein, 13 g carbohydrate, and 18 g fat, plus notable amounts of Copper, Manganese, Riboflavin, Phosphorus, Magnesium, and Niacin. See the full nutrition facts label above for every vitamin and mineral.
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References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 174272 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Tempeh Nutrition Facts.” https://nutrifactshub.com/foods/tempeh