Tempeh (Cooked)
Tempeh is a nutritious and versatile soy-based product made from fermented soybeans, offering a unique flavor and a rich texture. It is an excellent source of plant-based protein, making it a perfect choice for vegetarians and vegans looking for a hearty and wholesome addition to their meals. Typically cooked and sliced, tempeh can be used in a variety of dishes such as stir-fries, sandwiches, salads, and even as a meat substitute in tacos or burgers.
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 195 kcal |
| Protein | 19.91 g |
| Total Fat | 11.38 g |
| Saturated Fat | 3.4 g |
| Carbohydrates | 7.62 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 96 mg |
| Iron | 2.13 mg |
| Magnesium | 77 mg |
| Phosphorus | 253 mg |
| Potassium | 401 mg |
| Sodium | 14 mg |
| Zinc | 1.57 mg |
| Copper | 0.54 mcg |
| Manganese | 1.285 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 0.0 mg |
| Thiamin | 0.054 mg |
| Riboflavin | 0.357 mg |
| Niacin | 2.135 mg |
| Vitamin B6 | 0.199 mg |
| Folate | 21 mcg |
| Vitamin B12 | 0.14 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Tempeh is made from soybeans, so it is not suitable for individuals with soy allergies. It is naturally gluten-free but may contain traces of gluten depending on the fermentation process or cross-contamination. Always check the label for additional allergen warnings.
Dietary Preferences
- Vegan: Yes
- Vegetarian: Yes
- Gluten-Free: Yes (if certified)
- Dairy-Free: Yes
- Nut-Free: Yes
Health Benefits and Advice
Tempeh is an excellent source of plant-based protein and contains a good amount of fiber and healthy fats, making it a beneficial option for supporting muscle growth and maintaining overall health. It is particularly beneficial for those looking to reduce their intake of animal products while still getting essential nutrients. Rich in magnesium, iron, and phosphorus, tempeh contributes to bone health, muscle function, and energy production.
Additionally, tempeh contains B vitamins, including riboflavin, niacin, and folate, which are important for metabolic health and maintaining a healthy nervous system. For individuals looking to reduce their cholesterol levels, tempeh is a great addition to a heart-healthy diet due to its low saturated fat content and positive nutrient profile.
Due to its high protein content, tempeh can serve as an excellent meat alternative in many dishes, whether it’s sautéed, grilled, or crumbled. It’s important to note that while tempeh is rich in nutrients, it’s also a fermented food, which may aid digestion by providing probiotics that promote gut health.
Conclusion
Tempeh is a powerhouse of nutrition that can be easily incorporated into a variety of dishes. Whether you’re exploring plant-based eating or simply want to add more variety to your meals, tempeh offers a delicious and nutrient-packed option to support a balanced diet. It is versatile, hearty, and a great source of protein, fiber, and essential vitamins and minerals. With its rich nutritional profile and numerous health benefits, tempeh is a wonderful addition to any healthy eating plan.
