Tempeh nutrition facts

Tempeh (1 cup, 166 g) has 319 calories, 33.7 g protein, 17.9 g fat, 12.7 g carbohydrate. It is an excellent source of copper (103% DV), manganese (94% DV), protein (67% DV) and a good source of zinc and potassium.

Copper 103% DV Manganese 94% DV Protein 67% DV Riboflavin 46% DV Phosphorus 35% DV

#1 of 40 legumes for protein #1 of 37 legumes for phosphorus #1 of 38 legumes for riboflavin #2 of 39 legumes for magnesium #2 of 37 legumes for copper #1 of 33 legumes for manganese

Nutrition Facts

Serving size1 cup (166 g)

Calories319

Total Fat 17.9g23%

Saturated Fat 4.2g21%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 15mg0.6%

Total Carbohydrate 12.7g4.6%

Protein 33.7g67%

Vitamin D 0µg0%

Calcium 184mg14%

Iron 4.5mg25%

Potassium 684mg15%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 39%
■ Fat 47%
■ Carbohydrate 15%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

-0.5

Inflammatory profile strongly anti-inflammatory

Lower is more anti-inflammatory. Percentile 18 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in tempeh

Nutrient	Per 1 cup	% Daily Value
Macronutrients
Calories	319 kcal	16%
Protein	33.7 g	67%
Total fat	17.9 g	23%
Carbohydrate	12.7 g	4.6%
Fats
Saturated fat	4.2 g	21%
Trans fat	0 g	no DV
Monounsaturated fat	5.3 g	no DV
Polyunsaturated fat	7.1 g	no DV
Omega-3 (ALA+EPA+DHA)	0.41 g	no DV
Omega-6 (linoleic)	6.73 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)	0.13 mg	11%
Riboflavin (B2)	0.59 mg	46%
Niacin (B3)	4.4 mg	27%
Pantothenic acid (B5)	0.46 mg	9.2%
Vitamin B6	0.36 mg	21%
Folate (DFE)	40 µg	10%
Vitamin B12	0.13 µg	5.5%
Vitamin A (RAE)	0 µg	0%
Vitamin D	0 µg	0%
Minerals
Sodium	15 mg	0.6%
Calcium	184 mg	14%
Iron	4.5 mg	25%
Magnesium	134 mg	32%
Phosphorus	442 mg	35%
Potassium	684 mg	15%
Zinc	1.9 mg	17%
Copper	0.93 mg	103%
Manganese	2.16 mg	94%
Selenium	0 µg	0%
Other
Water	99 g	no DV
Amino acids
Tryptophan	0.322 g	no DV
Threonine	1.321 g	no DV
Isoleucine	1.461 g	no DV
Leucine	2.374 g	no DV
Lysine	1.507 g	no DV
Methionine	0.29 g	no DV
Phenylalanine	1.482 g	no DV
Valine	1.527 g	no DV
Histidine	0.774 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	192 kcal	9.6%
Protein	20.3 g	41%
Total fat	10.8 g	14%
Carbohydrate	7.6 g	2.8%
Fats
Saturated fat	2.5 g	13%
Trans fat	0 g	no DV
Monounsaturated fat	3.2 g	no DV
Polyunsaturated fat	4.3 g	no DV
Omega-3 (ALA+EPA+DHA)	0.25 g	no DV
Omega-6 (linoleic)	4.05 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)	0.08 mg	6.5%
Riboflavin (B2)	0.36 mg	28%
Niacin (B3)	2.6 mg	16%
Pantothenic acid (B5)	0.28 mg	5.6%
Vitamin B6	0.21 mg	13%
Folate (DFE)	24 µg	6%
Vitamin B12	0.08 µg	3.3%
Vitamin A (RAE)	0 µg	0%
Vitamin D	0 µg	0%
Minerals
Sodium	9 mg	0.4%
Calcium	111 mg	8.5%
Iron	2.7 mg	15%
Magnesium	81 mg	19%
Phosphorus	266 mg	21%
Potassium	412 mg	8.8%
Zinc	1.1 mg	10%
Copper	0.56 mg	62%
Manganese	1.3 mg	57%
Selenium	0 µg	0%
Other
Water	60 g	no DV
Amino acids
Tryptophan	0.194 g	no DV
Threonine	0.796 g	no DV
Isoleucine	0.88 g	no DV
Leucine	1.43 g	no DV
Lysine	0.908 g	no DV
Methionine	0.175 g	no DV
Phenylalanine	0.893 g	no DV
Valine	0.92 g	no DV
Histidine	0.466 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	54 kcal	2.7%
Protein	5.8 g	12%
Total fat	3.1 g	3.9%
Carbohydrate	2.2 g	0.8%
Fats
Saturated fat	0.7 g	3.6%
Trans fat	0 g	no DV
Monounsaturated fat	0.9 g	no DV
Polyunsaturated fat	1.2 g	no DV
Omega-3 (ALA+EPA+DHA)	0.07 g	no DV
Omega-6 (linoleic)	1.15 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)	0.02 mg	1.8%
Riboflavin (B2)	0.1 mg	7.8%
Niacin (B3)	0.7 mg	4.7%
Pantothenic acid (B5)	0.08 mg	1.6%
Vitamin B6	0.06 mg	3.6%
Folate (DFE)	7 µg	1.7%
Vitamin B12	0.02 µg	0.9%
Vitamin A (RAE)	0 µg	0%
Vitamin D	0 µg	0%
Minerals
Sodium	3 mg	0.1%
Calcium	31 mg	2.4%
Iron	0.8 mg	4.3%
Magnesium	23 mg	5.5%
Phosphorus	75 mg	6%
Potassium	117 mg	2.5%
Zinc	0.3 mg	2.9%
Copper	0.16 mg	18%
Manganese	0.37 mg	16%
Selenium	0 µg	0%
Other
Water	17 g	no DV
Amino acids
Tryptophan	0.055 g	no DV
Threonine	0.226 g	no DV
Isoleucine	0.249 g	no DV
Leucine	0.405 g	no DV
Lysine	0.257 g	no DV
Methionine	0.05 g	no DV
Phenylalanine	0.253 g	no DV
Valine	0.261 g	no DV
Histidine	0.132 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #174272 ("Tempeh").

Compare tempeh with…

Tempeh vs Tofu

Frequently asked questions

How many calories are in tempeh?

Tempeh has 319 calories per 1 cup (166 g), or 192 calories per 100 g, according to USDA FoodData Central.

How much protein is in tempeh?

33.7 g of protein per 1 cup, which is 67% of the 50 g Daily Value.

What is tempeh rich in?

Per serving, tempeh is richest in Copper at 103% of the Daily Value, Manganese (94%), Protein (67%), Riboflavin (B2) (46%).

Is tempeh healthy?

By nutrient density, tempeh scores 41 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is strongly anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More legumes

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.