Tempeh nutrition
Tempeh is known for its high level of protein which is highly digestable as result of the fermentation process. It contains B vitamins, minerals and is free of any cholesterol. However, it is not a reliable source of vitamin B12. Tempeh differs from tofu in that it contains more fiber because the whole soybean is used. In addition it contains phytochemicals such as isoflavones and saponins.
Good source of calcium
Tempeh contains a moderate amount of calcium, about 93 mg per 100 g tempeh. But can humans absorb all this calcium? A recent study conducted at the Universiti Kebangsaan Malaysia found that the absorption of calcium from tempeh was even better (37%) than that from milk (34%) [1]. The researchers concluded that tempeh may provide a readily available calcium for women at risk of low bone mass.
Nutritional values
These are the nutrition facts per 100 g tempeh [2]:
| Water | 54.9 | g |
| Energy | 199 | kcal |
| Energy | 833 | kJ |
| Protein | 19.0 | g |
| Fat | 7.7 | g |
| Sat. fatty acids | 1.11 | g |
| Mono-unsat. fatty acids | 1.7 | g |
| Poly-unsat. fatty acids | 4.3 | g |
| Carbohydrates | 17.0 | g |
| Fiber | 4.8 | g |
| Ash | 1.4 | g |
| Isoflavones | 53 | mg |
| Calcium, Ca | 93.0 | mg |
| Iron, Fe | 2.3 | mg |
| Magnesium, Mg | 70.0 | mg |
| Phosphorus, P | 206 | mg |
| Potassium, K | 367 | mg |
| Sodium, Na | 6.0 | mg |
| Zinc, Zn | 1.81 | mg |
| Copper, Cu | 0.67 | mg |
| Manganese, Mn | 1.43 | mg |
| Selenium, Se | 8.8 | µg |
| Thiamine (B1) | 0.131 | mg |
| Riboflavin (B2) | 0.111 | mg |
| Niacin (B3) | 4.63 | mg |
| Panthotenic acid (B5) | 0.355 | mg |
| Vitamin B6 | 0.299 | mg |
| Folic acid | 52.0 | µg |
| Vitamin A | 69 | µg |
References
[1] Haron H et al. Int J Food Sci Nutr. 2010 Mar;61(2):125-37. Absorption of calcium from milk and tempeh consumed by postmenopausal Malay women using the dual stable isotope technique.[2] USDA Nutrient Database for Standard Reference