TempehLegume
192
kcal / 100g
319
kcal / 1 cup
4 things to watch for
Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.
Allergens
This food directly contains the following allergen, declarable under EU Regulation 1169/2011 Annex II (the EU’s 14 major allergens) — not a “may contain” cross-contact warning.
Nutrition Facts (per 100g)
| Nutrient | Amount | %DV |
|---|---|---|
| Energy | 192kcal | — |
| Protein | 20.29g | 41% |
| Total lipid (fat) | 10.8g | 14% |
| Fatty acids, total saturated | 2.539g | 13% |
| Cholesterol | 0mg | 0% |
| Carbohydrate, by difference | 7.64g | 3% |
| Sodium, Na | 9mg | 0% |
Vitamins & Minerals
Iron contributes to normal cognitive function EU register →
Iron contributes to normal energy-yielding metabolism EU register →
Iron contributes to normal formation of red blood cells and haemoglobin EU register →
Iron contributes to normal oxygen transport in the body EU register →
Iron contributes to the normal function of the immune system EU register →
Iron contributes to the reduction of tiredness and fatigue EU register →
Iron has a role in the process of cell division EU register →
Potassium contributes to normal functioning of the nervous system EU register →
Potassium contributes to normal muscle function EU register →
Potassium contributes to the maintenance of normal blood pressure EU register →
Magnesium contributes to a reduction of tiredness and fatigue EU register →
Magnesium contributes to electrolyte balance EU register →
Magnesium contributes to normal energy-yielding metabolism EU register →
Magnesium contributes to normal functioning of the nervous system EU register →
Magnesium contributes to normal muscle function EU register →
Magnesium contributes to normal protein synthesis EU register →
Magnesium contributes to normal psychological function EU register →
Magnesium contributes to the maintenance of normal bones EU register →
Magnesium contributes to the maintenance of normal teeth EU register →
Phosphorus contributes to normal energy-yielding metabolism EU register →
Phosphorus contributes to normal function of cell membranes EU register →
Phosphorus contributes to the maintenance of normal bones EU register →
Phosphorus contributes to the maintenance of normal teeth EU register →
Copper contributes to maintenance of normal connective tissues EU register →
Copper contributes to normal functioning of the nervous system EU register →
Copper contributes to normal hair pigmentation EU register →
Copper contributes to normal iron transport in the body EU register →
Copper contributes to normal skin pigmentation EU register →
Copper contributes to the normal function of the immune system EU register →
Copper contributes to the protection of cells from oxidative stress EU register →
Manganese contributes to normal energy-yielding metabolism EU register →
Manganese contributes to the maintenance of normal bones EU register →
Manganese contributes to the normal formation of connective tissue EU register →
Manganese contributes to the protection of cells from oxidative stress EU register →
Riboflavin contributes to normal energy-yielding metabolism EU register →
Riboflavin contributes to normal functioning of the nervous system EU register →
Riboflavin contributes to the maintenance of normal mucous membranes EU register →
Riboflavin contributes to the maintenance of normal red blood cells EU register →
Riboflavin contributes to the maintenance of normal skin EU register →
Riboflavin contributes to the maintenance of normal vision EU register →
Riboflavin contributes to the normal metabolism of iron EU register →
Riboflavin contributes to the protection of cells from oxidative stress EU register →
Riboflavin contributes to the reduction of tiredness and fatigue EU register →
Niacin contributes to normal psychological function EU register →
Niacin contributes to normal energy-yielding metabolism EU register →
Niacin contributes to normal functioning of the nervous system EU register →
Niacin contributes to the maintenance of normal mucous membranes EU register →
Niacin contributes to the maintenance of normal skin EU register →
Niacin contributes to the reduction of tiredness and fatigue EU register →
Vitamin B6 contributes to normal cysteine synthesis EU register →
Vitamin B6 contributes to normal energy-yielding metabolism EU register →
Vitamin B6 contributes to normal functioning of the nervous system EU register →
Vitamin B6 contributes to normal homocysteine metabolism EU register →
Vitamin B6 contributes to normal protein and glycogen metabolism EU register →
Vitamin B6 contributes to normal psychological function EU register →
Vitamin B6 contributes to normal red blood cell formation EU register →
Vitamin B6 contributes to the normal function of the immune system EU register →
Vitamin B6 contributes to the reduction of tiredness and fatigue EU register →
Vitamin B6 contributes to the regulation of hormonal activity EU register →
Diet Compatibility
- VeganYes
Yes — Tempeh is vegan.
Based on Open Food Facts ingredient analysis. How we set this
- VegetarianYes
Yes — Tempeh is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
- Palm Oil FreeYes
Yes — Tempeh is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
- Gluten-FreeYes
Yes — Tempeh is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Dairy-FreeYes
Yes — Tempeh is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Nut-FreeYes
Yes — Tempeh is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
- Soy-FreeNo
No — Tempeh is not soy-free. Deciding ingredient: soybeans.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Egg-FreeYes
Yes — Tempeh is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- KetoYes
Yes — Tempeh is keto-friendly (7.64 g net carbs per 100g, within the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-CarbYes
Yes — Tempeh is low-carb (7.64 g net carbs per 100g, within the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-SugarUnclear
We can't determine whether Tempeh is low in sugar from the available data — worth a quick check against the label before you buy.
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
- High-ProteinYes
Yes — Tempeh is high in protein (20.29 g protein per 100g, meets the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
- Low-FatNo
No — Tempeh is not low-fat (10.8 g fat per 100g, over the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
- Low-CalorieNo
No — Tempeh is not low-calorie (192 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this
Read the sourced research
Monash University's own lab testing measured tempeh at 0.26g of FODMAPs per standard serve, classifying it as low-FODMAP. [7]
Raw tempeh has 7.64g of carbohydrate per 100g, per USDA analytical data — enough to count meaningfully against a strict daily keto carb budget in larger portions, though it isn't automatically disqualifying in smaller servings. [8]
Cooked tempeh is nearly identical at 7.62g of carbohydrate per 100g, per USDA data, so cooking doesn't meaningfully change its keto carb impact. [9]
Plain soybean tempeh is naturally gluten-free, but tempeh as a category is also commonly made partly or entirely from wheat, barley, or other grains. Because of that, gluten-free status has to be checked per product label rather than assumed for the whole category. [5]
Tempeh is made entirely from plant ingredients — fermented soybeans, sometimes mixed with grains — so it's naturally vegan and vegetarian.
Soy is a recognized major food allergen, though: anyone with a diagnosed soy allergy should avoid tempeh entirely, since it's made from whole soybeans. [10]
Health Benefits
Soaking and cooking during tempeh processing cuts trypsin inhibitor activity by 95-98% compared with raw soybeans, per a 2024 review of tempeh research.
The same review reports small trials: a germinated-tempeh drink lowered blood pressure in people with hypertension, while a different preparation (tempeh gembus) lowered LDL cholesterol by roughly 27.9-30.9%. These were short studies on specific tempeh preparations, not large trials. [1]In 2017, the FDA proposed revoking its soy protein / heart-disease health claim after reviewing 46 studies and finding the evidence no longer met its bar for significant scientific agreement. That review covered soy protein broadly, not tempeh specifically, and sits in tension with smaller, tempeh-specific trials suggesting cholesterol and blood-pressure benefits — we report both without picking a winner. [2]
A peer-reviewed review of fermented foods found tempeh was not reported to contain histamine, tyramine, or phenylethylamine above suggested toxic thresholds, unlike several other fermented soy products. Some consumer histamine-intolerance sites list tempeh as generically 'high-histamine' without tempeh-specific data — we favor the peer-reviewed food-safety review here. [3]
Genistein, a soy isoflavone, reduced thyroid peroxidase (TPO) activity by up to 80% in rat and in-vitro studies, per research in Environmental Health Perspectives. That effect required co-existing iodine deficiency to actually produce goiter, and other measures of thyroid function stayed normal even as TPO activity dropped. [4]
White mycelium coating tempeh, and occasional black or grey spotting, are normal parts of fermentation — not spoilage.
Those color changes come from the mold completing its growth cycle, and they're safe to eat. [5]Pink, orange, green, or blue discoloration, sliminess, or an ammonia smell mean tempeh has actually gone bad — discard it if you notice any of those.
Freezing extends tempeh's shelf life to several months, up to about a year, though the texture gets crumblier after thawing. [6]
Storage & Buying Tips
Soaking and cooking during tempeh production already cuts trypsin inhibitor activity by 95-98% compared with raw soybeans, per a 2024 review of tempeh processing. [1]
Frequently Asked Questions
Can you eat tempeh raw, or does it have to be cooked first?
Yes, technically — tempeh is made from already-boiled soybeans, and that white coating is the fermentation mold itself, not contamination. Even so, most producers recommend cooking it, since raw tempeh tends to taste bitter and heat neutralizes some of its harder-to-digest compounds.
Cooking is also the simplest way to clear any bacteria picked up during production or storage. No government agency has issued a formal safety ruling on eating tempeh raw — this is producer-level guidance, not a regulatory requirement. [5]
Is tempeh safe to eat during pregnancy?
Fermented soy foods like tempeh come up in medically reviewed guidance as a normal, unremarkable part of a pregnancy diet. One commonly cited reference point is about half a cup as a typical soy serving, and a 2019 research review suggests fermented soy may digest more easily than the unfermented kind.
As with any soy food during pregnancy, the general advice is moderation, and checking your specific situation with your own doctor. [11]
Does tempeh cause allergic reactions for people with soy allergies?
Yes — tempeh is made from whole soybeans, so it carries the same soy allergens as any other soy food. Medically reviewed sources are consistent on this: anyone with a diagnosed soy allergy should avoid tempeh entirely, with no exception for the fermentation process. [12]
Why is tempeh covered in white fuzz, and is it safe to eat?
That fuzzy white layer is mycelium — the visible growth of Rhizopus oligosporus (or a related mold), the culture that binds soybeans into a tempeh cake. It's not a defect or contamination; it's the fermentation process itself, and producers describe it as normal and safe to eat. [5]
Does freezing affect the texture and shelf life of tempeh?
Yes — producers say freezing is safe and extends shelf life considerably, commonly citing several months up to about a year. The tradeoff is texture: ice crystals break down some of the mycelium structure, so thawed tempeh comes out more crumbly than fresh.
Some producers note that extra crumbliness actually works well for crumbled or taco-style dishes. [6]
How do probiotics in tempeh survive the cooking process?
Mostly, they don't — cooking temperatures kill off the live Rhizopus culture and any live bacteria from fermentation. One study actually used steamed, fully cooked tempeh and still found increases in fecal IgA and the gut bacterium Akkermansia muciniphila afterward.
Researchers attribute that effect to heat-stable prebiotic fiber and bioactive peptides from fermentation, not surviving live probiotics, since cooking doesn't leave any alive. [1]
Found in these products
None of the products in our database currently contain Tempeh.
Sources & Last Updated
Nutrition data: USDA FoodData Central, “Tempeh” (SR Legacy, fdcId 174272), updated 2026-08-27.
Research reviewed 2026-08-27.
- A review on health benefits and processing of tempeh with outlines on its functional microbes (2024-05-31)
- Federal Register — Food Labeling: Health Claims; Soy Protein and Coronary Heart Disease (2017-10-31)
- Turna et al., Heliyon (2024-01-16)
- Doerge et al., Environmental Health Perspectives (2002-05-31)
- Tempeh (2026-08-11)
- Luv Tempeh — Fresh Tempeh FAQ (2026-04-06)
- Monash University — Fermentable short chain carbohydrate (FODMAP) content of common plant-based foods and processed foods suitable for vegetarian- and vegan-based eating patterns (2018-05-31)
- Tempeh - Nutrients - SR Legacy | USDA FoodData Central
- Tempeh, cooked - Nutrients - SR Legacy | USDA FoodData Central
- Cleveland Clinic — Nutrition and Health Benefits of Tempeh
- Healthline — Soy in Pregnancy: Safety, Benefits, and What to Avoid (2021-03-30)
- Healthline — Tempeh Nutrition and Benefits (2017-05-11)