Tempeh: Nutritional Profile & Benefits
Tempeh is a versatile and nutritious plant-based protein that can serve as a delicious addition to a variety of dishes. Made from fermented soybeans, tempeh is known for its nutty flavor, firm texture, and impressive nutritional profile. It is a rich source of protein, fiber, and various essential vitamins and minerals, making it an excellent choice for those following plant-based or vegetarian diets. Here’s an in-depth look at the nutritional content of tempeh:
Nutritional Breakdown of Tempeh
| Nutrient | Amount per 100g |
|---|---|
| Energy | 192 kcal |
| Protein | 20.29 g |
| Fat | 10.8 g |
| Saturated Fats | 2.539 g |
| Carbohydrates | 7.64 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 111 mg |
| Iron | 2.7 mg |
| Magnesium | 81 mg |
| Phosphorus | 266 mg |
| Potassium | 412 mg |
| Sodium | 9 mg |
| Zinc | 1.14 mg |
| Copper | 0.56 mcg |
| Manganese | 1.3 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (Vitamin B1) | 0.078 mg |
| Riboflavin (Vitamin B2) | 0.358 mg |
| Niacin (Vitamin B3) | 2.64 mg |
| Vitamin B6 | 0.215 mg |
| Folate | 24 mcg |
| Vitamin B12 | 0.08 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Tempeh is made from fermented soybeans, so it is naturally a source of soy. Therefore, it is important to be aware that tempeh contains soy allergens. If you or someone you are cooking for has a soy allergy, it is best to avoid tempeh or consult with a healthcare professional before incorporating it into your meals.
Dietary Preferences
- Vegan-Friendly: Tempeh is a plant-based protein, making it suitable for vegan and vegetarian diets.
- Gluten-Free: As long as it is not processed with gluten-containing ingredients, tempeh can be part of a gluten-free diet.
- High Protein: With over 20 grams of protein per 100 grams, tempeh is a great option for those seeking plant-based protein sources.
- Low Sodium: Tempeh is naturally low in sodium, with just 9 mg per 100 grams, which can make it a heart-healthy addition to various recipes.
Culinary Uses & Tips
Tempeh can be used in a wide range of dishes. It can be sliced, crumbled, or cubed and added to stir-fries, salads, sandwiches, or wraps. Its firm texture allows it to hold up well when grilled, sautéed, or baked. Because of its nutty flavor, tempeh works particularly well in savory dishes, but it can also be marinated to absorb additional flavors.
One of the most popular ways to enjoy tempeh is to pan-fry it with your favorite spices, such as cumin, paprika, or turmeric, for a crunchy texture and rich flavor. Alternatively, tempeh can be steamed or boiled to soften its texture before adding it to sauces or soups.
Conclusion
Tempeh is a nutritional powerhouse, offering a great source of protein, fiber, and essential nutrients while being low in sodium and free of cholesterol. Whether you’re looking for a hearty plant-based protein or want to introduce more fermented foods into your diet, tempeh is a versatile and nutritious option. With its rich nutrient content and culinary flexibility, tempeh can easily become a staple in your kitchen, perfect for adding a savory, protein-packed element to your meals.
