Gut Health

Tempeh

A fermented, whole-soybean cake with a firmer texture and more fiber than tofu, plus live cultures from the fermentation process.

Gut Health

Heart Health

Bone Health

Serving

3 oz (85g)

Calories Per Serving

163

Key nutrients

Complete protein, probiotics, fiber, manganese

Nutrient density

Why it’s worth eating

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.

What you may notice

Digestive comfort
Satiety after meals

Markers worth tracking

Fasting blood glucose
Lipid panel

How to eat it

Steam briefly before marinating or cooking, it helps the marinade penetrate and mellows any bitterness from the fermentation.

Pairs well with

Vitamin C foods, improves absorption of tempeh's plant-based iron
Whole grains, rounds out a complete amino acid profile

Storage

Refrigerate and use within about a week of opening, or freeze for longer storage.

The numbers, per 3 oz (85g)

Vitamin K

Vitamin A

Vitamin C

Calcium

13%

Iron

16%

Magnesium

Potassium

Vitamin B12

Vitamin D

Fiber

Tempeh (FDC 174272)

Evidence

HONEST CORRECTION: the common vegan claim that tempeh supplies B12 does not hold up. Any B12 present comes from contaminating bacteria, not the Rhizopus culture, and is not a reliable source.

Study dose vs. serving

A modest plant source of vitamin K2 (menaquinones); natto is far richer in MK-7.

Sato T, Schurgers LJ, Uenishi K. Nutr J. 2012;11:93. PMC3502319 (MK-7 bioavailability). B12 assessment per VeganHealth review of Areekul et al. / Albert et al.

Use caution if

You have a soy allergy, avoid entirely
You take MAOI medications, fermented soy products can occasionally interact; check with a doctor

Details

Type

Season

Pantry/refrigerated, year-round

Forms

Fresh, frozen, marinated

Price

Mid

Bioactive

Menaquinone-7 (vitamin K2) plus isoflavone aglycones