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]:

Sat. fatty acids1.11g
Mono-unsat. fatty acids1.7g
Poly-unsat. fatty acids4.3g
Calcium, Ca93.0mg
Iron, Fe2.3mg
Magnesium, Mg70.0mg
Phosphorus, P206mg
Potassium, K367mg
Sodium, Na6.0mg
Zinc, Zn1.81mg
Copper, Cu0.67mg
Manganese, Mn1.43mg
Selenium, Se8.8µg
Thiamine (B1)0.131mg
Riboflavin (B2)0.111mg
Niacin (B3)4.63mg
Panthotenic acid (B5)0.355mg
Vitamin B60.299mg
Folic acid52.0µg
Vitamin A69µg


[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