How Many Calories in Tempeh? Nutrition Facts & Macros
A serving of tempeh (84 g) has 161 calories
Protein 17g · Carbs 6.4g · Fat 9.1g
Tempeh is a fermented soybean product originating from Indonesia, made by binding whole soybeans with Rhizopus oligosporus mycelium into a firm, sliceable cake. With 192 kcal, 20.3 g of protein, and 10.8 g of fat per 100 g, it is one of the highest-protein plant foods available. Unlike tofu, tempeh uses whole soybeans and fermentation, which improves digestibility and nutrient absorption while providing a firmer, nuttier texture. It is a complete protein containing all 9 essential amino acids, making it especially valuable for vegetarians and vegans. Here is everything you need to know about tempeh calories and macros, based on USDA data. Tempeh contains about 60% water by weight.
803 kJ · per 100g · Water: 59.65 g
Calorie Calculator: Tempeh
84 g Tempeh contains 161 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 serving (84 g) | 161 kcal | 17g | 6.4g | 9.1g |
| 1 cup cubed (166 g) | 319 kcal | 33.7g | 12.7g | 17.9g |
| 100 grams | 192 kcal | 20.3g | 7.6g | 10.8g |
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Tempeh — Nutrition Facts
| Tempeh | per 100g |
|---|---|
| Calories | 192 kcal |
| Protein | 20.29 g |
| Fat | 10.8 g |
| Carbs | 7.64 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 9 mg |
| Potassium | 412 mg |
| Magnesium | 81 mg |
| Phosphorus | 266 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.215 mg |
| Folate | 24 mcg |
| Manganese | 1.3 mg |
| Water | 59.65 g |
Source: USDA FoodData Central (FDC ID: 174272) · Data verified April 2026
Variations
Plain (default)
192 kcal, 20.3 g protein, 10.8 g fat per 100 g. The standard form — unflavored, fermented whole soybeans. Mild, slightly nutty flavor with a firm, chewy texture. Best sliced and pan-fried or baked. The most versatile variety — takes on the flavor of any marinade or sauce.
Marinated
Approximately 200 kcal per 100 g. Pre-marinated tempeh comes in flavors like teriyaki, smoky barbecue, or sesame ginger. The added sauces increase sodium (typically 400–600 mg per 100 g vs 9 mg plain) and may add 2–5 g sugar. Protein remains similar (~19–20 g). Convenient for quick meals — just slice and heat. Check the label for added oils which increase calories.
Smoked
Approximately 195 kcal per 100 g. Smoked tempeh has a rich, savory flavor reminiscent of smoked meats. The smoking process slightly reduces moisture, concentrating the protein and fat per gram. Sodium is usually moderate (50–150 mg per 100 g). Works well as a sandwich filling, salad topping, or sliced with crackers. A popular meat substitute for people transitioning to plant-based eating.
Tempeh bacon
Approximately 230 kcal per 100 g. Thin-sliced tempeh marinated in soy sauce, liquid smoke, maple syrup, and oil, then pan-fried until crispy. The added oil and marinade increase fat and calories compared to plain tempeh. Sodium is higher (~500–800 mg per 100 g). A popular plant-based bacon alternative — crispy texture with smoky-sweet flavor. Homemade version gives better control over sodium and sugar.
Dietary Perspectives
For Weight Loss
Tempeh is an excellent protein source for weight loss at 192 kcal per 100 g — far more filling than its calorie count suggests. With 20.3 g of protein per 100 g, it ranks among the most satiating plant foods. A single serving (84 g, ~161 kcal) provides 17 g of protein to keep you full between meals. Compared to many animal proteins, tempeh is lower in saturated fat (2.5 g per 100 g). The firm texture means it takes longer to chew and digest, which naturally slows eating. Pair it with vegetables for a high-volume, low-calorie meal.
For Athletic Performance
Tempeh delivers 20.3 g of complete protein per 100 g — one of the highest among plant foods and comparable to some lean meats. A cup of cubed tempeh (166 g) provides about 34 g of protein and 319 kcal — a solid post-workout meal base. The complete amino acid profile means no need to combine with other protein sources. Potassium (412 mg) and magnesium (81 mg) support muscle function and recovery. The fermentation-improved digestibility means faster nutrient absorption. Pair with rice or grain for a balanced high-protein meal.
For Keto
Tempeh is moderately keto-friendly with 7.64 g net carbs per 100 g (no fiber per USDA). A standard serving (84 g) has about 6.4 g net carbs — workable within a 20 g daily limit but requires tracking. The upside: 20.3 g protein and 10.8 g fat per 100 g give it a favorable macro ratio for keto. It is a far better keto protein source than lentils (20.1 g net carbs) or edamame (8.9 g net carbs). Pan-fry in butter or coconut oil to boost fat content. Keep portions to one serving and balance carbs from other meals for the day.
Frequently Asked Questions
How many calories are in tempeh?
A standard serving of tempeh (84 g, about 3 oz) contains approximately 161 calories. Per 100 g, tempeh has 192 calories. It is more calorie-dense than tofu (83 kcal per 100 g) due to higher protein and fat content from the whole soybeans. One cup of cubed tempeh (166 g) provides about 319 calories — a substantial meal base.
How much protein is in tempeh?
Tempeh provides 20.29 g of protein per 100 g — more than tofu (10.0 g), edamame (11.9 g), and most other plant proteins. A single 84 g serving delivers about 17 g of protein. It is a complete protein with all 9 essential amino acids. The fermentation process also breaks down phytic acid, improving protein absorption compared to unfermented soy.
Tempeh vs tofu — what is the difference?
Tempeh has significantly more protein (20.3 g vs 10.0 g per 100 g) and more calories (192 vs 83 kcal). Tofu is made from soy milk curds, while tempeh uses whole fermented soybeans — giving it a firmer texture and nuttier flavor. Tempeh also provides natural probiotics from fermentation and better mineral absorption due to reduced phytic acid. For pure protein density, tempeh wins; for low-calorie dishes, tofu is better.
Is tempeh keto-friendly?
Tempeh is moderately keto-friendly. Per 100 g it has 7.64 g of carbs with 0 g fiber (USDA data), so 7.64 g net carbs. A serving (84 g) has about 6.4 g net carbs — manageable within a 20 g daily limit but not as low as tofu (1.2 g per 100 g). The high protein (20.3 g) and fat (10.8 g) content align well with keto macros. Use it as a protein base and balance carbs from other meals.
What are the benefits of fermented tempeh?
Fermentation gives tempeh several advantages over other soy products: natural probiotics that support gut health, reduced phytic acid for better mineral absorption (calcium 111 mg, magnesium 81 mg per 100 g), improved protein digestibility, and pre-digested isoflavones. The Rhizopus oligosporus mold also produces B vitamins during fermentation. People with mild soy sensitivities sometimes tolerate tempeh better than unfermented soy.
How do you cook tempeh?
Tempeh can be sliced, cubed, or crumbled. Popular methods: pan-fry in oil until golden (3-4 minutes per side), bake at 200 °C for 20-25 minutes, steam for 10 minutes to soften before marinating, or crumble into stir-fries and sauces. Marinating for at least 30 minutes improves flavor — soy sauce, garlic, and ginger is a classic combination. Steaming before cooking removes slight bitterness and helps absorb marinades better.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Tempeh | 192 | 20.29g | 7.64g | 10.8g |
| Tofu (Extra Firm) | 83 | 9.98g | 1.18g | 5.26g |
| Edamame | 121 | 11.91g | 8.91g | 5.2g |
| Lentils (Cooked) | 116 | 9.02g | 20.13g | 0.38g |
| Chicken Breast | 151 | 30.54g | 0g | 3.17g |
per 100g
Per 100 g, tempeh has 192 kcal with 20.3 g of protein, 10.8 g of fat, and 7.64 g of carbs. It delivers roughly twice the protein of tofu (10.0 g) and more than edamame (11.9 g), making it one of the most protein-dense plant foods.
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