Tempeh: Calories, Nutrition Facts, and Health Benefits (2026)
3 oz of tempeh has 161 calories, 1.2 g fiber and 0 mg vitamin C. Full tempeh nutrition facts per serving and per 100 g, by goal, with blood-sugar and comparison data.
Tempeh contains 161 calories per 3 oz (84 g), with 17.1 g of protein and only 6.4 g of carbohydrates. It has 1.2 g of fiber, 0 g of sugar, and 9.1 g of fat, making it a nutritious option for many diets.
This page explores the nutritional profile of tempeh, including its calorie content, macronutrients, and health benefits. It also examines how tempeh fits into various dietary goals and compares it to other legumes.
Tempeh Nutrition Facts (Per Serving and Per 100 g)
The following table provides detailed nutrition facts for tempeh per 3 oz (84 g) and per 100 g.
Values are for 3 oz (84 g).
| Nutrient | Per Serving | Per 100 g | % Daily Value (per serving) |
|---|---|---|---|
| Calories | 161 | 192 | 8% |
| Protein | 17.1 g | 20.3 g | 34% |
| Carbohydrates | 6.4 g | 7.6 g | 2% |
| Fiber | 1.2 g | 1.4 g | 4% |
| Sugar | 0.0 g | 0.0 g | - |
| Fat | 9.1 g | 10.8 g | 12% |
| Vitamin C | 0.0 mg | 0.0 mg | 0% |
| Potassium | 346 mg | 412 mg | 7% |
| Iron | 2.27 mg | 2.70 mg | 13% |
| Magnesium | 68 mg | 81 mg | 16% |
About 15% of tempeh calories come from carbohydrates, 39% from protein and 47% from fat.
Tempeh by Health Goal
The by-goal ratings assess how tempeh aligns with common dietary objectives.
| Goal | Rating | Why |
|---|---|---|
| Weight loss | Fair | 161 calories per serving with 1.2 g fiber for fullness |
| Blood sugar / diabetes | Excellent | Glycemic load of about 1 per serving |
| Immunity | Fair | Provides 0 mg vitamin C (0% DV) |
| Digestion | Fair | 1.2 g fiber per serving supports regularity |
| Heart health | Good | Potassium (346 mg) and fiber, very low sodium |
| Muscle gain | Good | Higher in protein (17.1 g) than most plant foods |
Tempeh and Blood Sugar
Glycemic index: 15. Glycemic load: 1 per serving.
Tempeh has a glycemic index of about 15 and a glycemic load of around 1 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.
How Tempeh Compares to Other Legumes
The comparison table illustrates how tempeh stacks up against other legumes in terms of nutrition.
| Legume (per 100 g) | Calories | Protein (g) | Fiber (g) | Carbs (g) |
|---|---|---|---|---|
| Tempeh | 192 | 20.3 | 1.4 | 7.6 |
| Tofu | 144 | 15.8 | 2.3 | 2.8 |
| Soybeans | 173 | 16.6 | 6.0 | 9.9 |
| Edamame | 121 | 11.9 | 5.2 | 8.9 |
Tempeh Myths, Checked
Tempeh and tofu are the same , Misleading. Tempeh is fermented whole soybeans, firmer and higher in protein and fiber than tofu.
Tempeh is raw and unsafe , False. Tempeh is cooked before eating and its fermentation is controlled and safe.
How to Track Tempeh
Legumes roughly double or triple in weight as they cook, so a cup of cooked tempeh is very different from dry, and canned versions add sodium. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log tempeh accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
For related references, see best plant-based protein sources ranked, protein per 100 calories ranked, and complete protein sources ranked.
Sources
Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.
Frequently Asked Questions (FAQ)
How many calories are in 3 oz of tempeh?
A 3 oz serving of tempeh contains 161 calories, making it a relatively low-calorie protein source.
Is tempeh good for weight loss?
Tempeh can be beneficial for weight loss due to its high protein content of 17.1 g per 3 oz, which can promote satiety.
Can people with diabetes eat tempeh?
Yes, tempeh is suitable for people with diabetes as it has a low glycemic index of about 15, indicating minimal impact on blood sugar levels.
How much protein is in tempeh?
Tempeh is high in protein, providing 17.1 g per 3 oz serving, which is beneficial for muscle maintenance and repair.
Is tempeh high in sugar?
Tempeh is low in sugar, containing 0 g of sugar per 3 oz serving, making it a good choice for low-sugar diets.
What is tempeh made from?
Tempeh is made from fermented soybeans, which are pressed into a firm cake, providing a rich source of plant-based protein.
Key Takeaways
- Tempeh has 161 calories per 3 oz (84 g).
- It contains 17.1 g of protein, making it a complete protein source.
- Tempeh has 1.2 g of fiber per serving.
- It contains 0 g of sugar, suitable for low-sugar diets.
- Tempeh has a glycemic index of about 15.
- It provides 346 mg of potassium per 3 oz serving.
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