Tempeh
A fermented, whole-soybean cake with a firmer texture and more fiber than tofu, plus live cultures from the fermentation process.
Gut Health
Recovery
Hormone Balance
Tempeh is a fermented soy product rich in protein, fiber, and probiotics. It supports gut and bone health. Use tempeh in stir-fries, salads, or sandwiches as a vegan protein source.
Tempeh
Per
3 oz (85g)
Calories
163
Vitamin K
0%
Vitamin A
0%
Vitamin C
0%
Vitamin B12
3%
Vitamin D
0%
Iron
13%
Magnesium
16%
Potassium
7%
Calcium
7%
Fiber
0g
Nutrition Highlights
Complete protein, probiotics, fiber, manganese
Fuhrman ANDI chart, 4 oz
Nutrition Density Score (ANDI Score)
26
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
Steam briefly before marinating or cooking — it helps the marinade penetrate and mellows any bitterness from the fermentation.
Absorption Boost
Vitamin C foods — improves absorption of tempeh's plant-based iron
Whole grains — rounds out a complete amino acid profile
Use Caution If
You have a soy allergy — avoid entirely
You take MAOI medications — fermented soy products can occasionally interact; check with a doctor
Storage
Refrigerate and use within about a week of opening, or freeze for longer storage.
Biomarkers to Track
Subjective
(Daily)
Digestive comfort
Satiety after meals
Objective
(Quarterly)
Fasting blood glucose
Lipid panel