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Tempeh nutrition: calories, carbs, GI, protein, fiber, fats

*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Tempeh

Tempeh
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high. 15 (low)
Glycemic load 2 (low)
Calories ⓘ Calories per 100-gram serving 192
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 7.64 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 cup (166 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. 7.6 (acidic)
Oxalates ⓘ https://core.ac.uk/reader/38935472?utm_source=linkout 47 to 65mg
TOP 17% Magnesium ⓘHigher in Magnesium content than 83% of foods
TOP 17% Potassium ⓘHigher in Potassium content than 83% of foods
TOP 19% Copper ⓘHigher in Copper content than 81% of foods
TOP 19% Polyunsaturated fat ⓘHigher in Polyunsaturated fat content than 81% of foods
TOP 20% Calcium ⓘHigher in Calcium content than 80% of foods

Tempeh calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 192
Calories in 1 cup 319 166 g

Tempeh Glycemic index (GI)

Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
15

Tempeh Glycemic load (GL)

2

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 34% 102% 58% 114% 37% 2% 32% 187% 170% 0% 0%
Calcium: 111 mg of 1,000 mg 11%
Iron: 2.7 mg of 8 mg 34%
Magnesium: 81 mg of 420 mg 19%
Phosphorus: 266 mg of 700 mg 38%
Potassium: 412 mg of 3,400 mg 12%
Sodium: 9 mg of 2,300 mg 0%
Zinc: 1.14 mg of 11 mg 10%
Copper: 0.56 mg of 1 mg 62%
Manganese: 1.3 mg of 2 mg 57%
Selenium: 0 µg of 55 µg 0%
Choline: 0 mg of 550 mg 0%

Mineral chart - relative view

Magnesium
81 mg
TOP 17%
Potassium
412 mg
TOP 17%
Copper
0.56 mg
TOP 19%
Phosphorus
266 mg
TOP 20%
Calcium
111 mg
TOP 20%
Iron
2.7 mg
TOP 25%
Manganese
1.3 mg
TOP 30%
Zinc
1.14 mg
TOP 51%
Sodium
9 mg
TOP 86%
Selenium
0 µg
TOP 100%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 20% 83% 50% 17% 50% 18% 10% 0%
Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 0 mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.078 mg of 1 mg 7%
Vitamin B2: 0.358 mg of 1 mg 28%
Vitamin B3: 2.64 mg of 16 mg 17%
Vitamin B5: 0.278 mg of 5 mg 6%
Vitamin B6: 0.215 mg of 1 mg 17%
Folate: 24 µg of 400 µg 6%
Vitamin B12: 0.08 µg of 2 µg 3%
Vitamin K: 0 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin B2
0.358 mg
TOP 20%
Folate
24 µg
TOP 45%
Vitamin B6
0.215 mg
TOP 47%
Vitamin B3
2.64 mg
TOP 53%
Vitamin B1
0.078 mg
TOP 57%
Vitamin B12
0.08 µg
TOP 63%
Vitamin B5
0.278 mg
TOP 75%
Vitamin A
0 IU
TOP 100%
Vitamin C
0 mg
TOP 100%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

21% 11% 8% 59% 2%
Protein:
Daily Value: 41%
20.29 g of 50 g
41%
Fats:
Daily Value: 17%
10.8 g of 65 g
17%
Carbs:
Daily Value: 3%
7.64 g of 300 g
3%
Water:
Daily Value: 3%
59.65 g of 2,000 g
3%
Other:
1.62 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 208% 228% 189% 158% 130% 50% 154% 152% 200%
Tryptophan: 194 mg of 280 mg 69%
Threonine: 796 mg of 1,050 mg 76%
Isoleucine: 880 mg of 1,400 mg 63%
Leucine: 1430 mg of 2,730 mg 52%
Lysine: 908 mg of 2,100 mg 43%
Methionine: 175 mg of 1,050 mg 17%
Phenylalanine: 893 mg of 1,750 mg 51%
Valine: 920 mg of 1,820 mg 51%
Histidine: 466 mg of 700 mg 67%

Fat type information

25% 32% 43%
Saturated Fat: 2.539 g
Monounsaturated Fat: 3.205 g
Polyunsaturated fat: 4.3 g

All nutrients for Tempeh per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 192kcal 10% 50% 4.1 times more than OrangeOrange
Protein 20.29g 48% 24% 7.2 times more than BroccoliBroccoli
Fats 10.8g 17% 32% 3.1 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 7.64g N/A 50% 7.1 times less than ChocolateChocolate
Carbs 7.64g 3% 53% 3.7 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 2.7mg 34% 25% Equal to BeefBeef
Calcium 111mg 11% 20% 1.1 times less than MilkMilk
Potassium 412mg 12% 17% 2.8 times more than CucumberCucumber
Magnesium 81mg 19% 17% 1.7 times less than AlmondAlmond
Copper 0.56mg 62% 19% 3.9 times more than ShiitakeShiitake
Zinc 1.14mg 10% 51% 5.5 times less than BeefBeef
Phosphorus 266mg 38% 20% 1.5 times more than Chicken meatChicken meat
Sodium 9mg 0% 86% 54.4 times less than White BreadWhite Bread
Vitamin A 0IU 0% 100% N/ACarrot
Vitamin A RAE 0µg 0% 100%
Selenium 0µg 0% 100%
Manganese 1.3mg 57% 30%
Vitamin B1 0.08mg 7% 57% 3.4 times less than Pea rawPea raw
Vitamin B2 0.36mg 28% 20% 2.8 times more than AvocadoAvocado
Vitamin B3 2.64mg 17% 53% 3.6 times less than Turkey meatTurkey meat
Vitamin B5 0.28mg 6% 75% 4.1 times less than Sunflower seedSunflower seed
Vitamin B6 0.22mg 17% 47% 1.8 times more than OatOat
Vitamin B12 0.08µg 3% 63% 8.8 times less than PorkPork
Folate 24µg 6% 45% 2.5 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 2.54g 13% 42% 2.3 times less than BeefBeef
Monounsaturated Fat 3.21g N/A 42% 3.1 times less than AvocadoAvocado
Polyunsaturated fat 4.3g N/A 19% 11 times less than WalnutWalnut
Tryptophan 0.19mg 0% 66% 1.6 times less than Chicken meatChicken meat
Threonine 0.8mg 0% 65% 1.1 times more than BeefBeef
Isoleucine 0.88mg 0% 64% Equal to Salmon rawSalmon raw
Leucine 1.43mg 0% 67% 1.7 times less than Tuna BluefinTuna Bluefin
Lysine 0.91mg 0% 72% 2 times more than TofuTofu
Methionine 0.18mg 0% 77% 1.8 times more than QuinoaQuinoa
Phenylalanine 0.89mg 0% 59% 1.3 times more than EggEgg
Valine 0.92mg 0% 66% 2.2 times less than Soybean rawSoybean raw
Histidine 0.47mg 0% 69% 1.6 times less than Turkey meatTurkey meat

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 192
% Daily Value*
17%
Total Fat 11g
14%
Saturated Fat 3g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 9mg
3%
Total Carbohydrate 8g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 20g
Vitamin D 0mcg 0%

Calcium 111mg 11%

Iron 3mg 38%

Potassium 412mg 12%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Tempeh nutrition infographic

Tempeh nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.