Protein in Tempeh: Grams per 100 g and per Block

The protein in tempeh makes it one of the best plant foods for anyone trying to eat more protein. Tempeh has about 20 g of protein per 100 g, more than firm tofu and close to many cuts of meat by weight. A standard block gives you 40 to 46 g. It's made by fermenting whole cooked soybeans into a firm cake, which gives it a nutty taste, a chewy texture and more fibre than tofu. This guide covers the numbers, how tempeh compares, and how to cook it so it isn't bitter.

Values below are from USDA FoodData Central (SR Legacy entry for tempeh).

Tempeh protein by serving

Brands vary, especially those made with added grains like brown rice or barley, which lower the protein a little. Check the label.

Other nutrients

Tempeh is naturally very low in sodium, which makes it a good base for marinades. It's also a useful source of iron and magnesium for plant-based eaters.

Tempeh vs tofu vs chicken

Tempeh has the most protein per gram of the plant foods here. Tofu has slightly more protein per calorie because it's lighter and holds more water. Chicken breast is still ahead on both measures. For tofu details see tofu protein, and for soybeans in the pod see edamame protein.

Why fermentation matters

Tempeh is made by inoculating cooked soybeans with a mould, Rhizopus, which knits the beans into a solid cake over a day or two. Fermentation:

• Breaks down some of the beans' carbohydrates, which many people find easier to digest than plain beans.
• Reduces some compounds, like phytic acid, that can lower mineral absorption.
• Creates tempeh's nutty, mushroom-like flavour.

Tempeh is not a significant source of probiotics once cooked, because heat kills the cultures. Treat it as a high-protein soy food rather than a probiotic.

Is soy safe to eat regularly?

Yes, for most people. The American Institute for Cancer Research states that moderate amounts of whole soy foods like tempeh, tofu and edamame are safe and may be beneficial. A review of soy and health by Messina reached similar conclusions about typical intakes. If you have a soy allergy, avoid tempeh.

How to cook tempeh so it tastes good

Tempeh straight from the pack can taste slightly bitter. Steaming fixes that and helps it absorb marinades.

1. Slice or cube the block. Thin slices or 2 cm cubes work for most dishes.
2. Steam or simmer for 10 minutes. This softens it and removes bitterness.
3. Marinate for 15 minutes to overnight. Try soy sauce, maple syrup, garlic and lime, or smoked paprika, tomato purée and vinegar.
4. Cook until golden: pan-fry in a little oil for 3 to 4 minutes a side, or bake at 200°C for 20 to 25 minutes, turning halfway.
5. Finish with a splash of the marinade so it glazes.

Ways to use it

How much tempeh to hit your protein target

Half a block with a portion of grains and vegetables gives about 23 g of protein, a solid meal for most people. Pair tempeh with whole grains and beans across the day for variety. Find your daily target with the protein intake calculator.

High-protein tempeh meal ideas

1. Tempeh and quinoa bowl: 100 g tempeh, 1 cup cooked quinoa, roasted vegetables. About 28 g protein. See quinoa protein.
2. Tempeh chilli: crumbled tempeh with black beans and tomatoes. About 30 g per bowl.
3. Peanut tempeh stir-fry: tempeh, broccoli, peanut sauce, rice noodles.
4. Tempeh tacos: crumbled, spiced tempeh with salsa and avocado.
5. Tempeh sandwich: smoky slices with lettuce, tomato and hummus.

More plant-based ideas in high-protein vegan meals and high-protein vegetarian meals.

Tempeh for camping and hiking

Tempeh needs refrigeration, so it's best for car camping or the first night of a trip with a cooler. Pre-cooked, marinated tempeh keeps a few hours in an insulated bag and makes a quick camp-stove dinner. For multi-day trips without refrigeration, look at dehydrated beans or TVP recipes instead.

Storing tempeh

• Keep it refrigerated and use by the date on the pack.
• Once opened, wrap well and eat within a few days.
• It freezes well for a few months; thaw in the fridge.
• Grey or black patches are normally harmless mould growth from the culture, but pink, yellow or fuzzy coloured mould, or an ammonia smell, mean it should go.

Tempeh on a budget

Tempeh usually costs more per gram than tofu or dried beans, but less than many meat substitutes. Compare it with your other options using the protein cost calculator, and see cheap high-protein foods.

Tempeh vs other plant proteins per 100 calories

Grams per 100 g only tell half the story, because foods differ in how many calories come with that protein. Looked at per 100 calories, tempeh gives roughly 10 g of protein. Firm tofu is in a similar range, around 11 to 12 g, because it holds more water and less fat. Cooked lentils and chickpeas land closer to 7 to 8 g per 100 calories, since more of their energy comes from starch. Seitan is the outlier at well over 15 g, but it's made from wheat gluten, so it's not an option if you avoid gluten.

The practical takeaway is that tempeh is a strong all-round choice. It isn't the leanest plant protein, but it brings fibre, a satisfying chew and a complete amino acid profile in a single ingredient. If you're tracking calories closely, pair it with vegetables and a lighter sauce rather than lots of oil. You can check your own numbers with the protein density calculator, or compare foods side by side in our high-protein foods guide.

Common tempeh mistakes

• Skipping the steam. Steaming or simmering for 10 minutes softens any bitterness and helps the block absorb marinade.
• Cutting it too thick. Slices around 1 cm cook through and crisp up; thick slabs stay dense in the middle.
• Too little salt and acid. Tempeh is mild. Soy sauce, lime, vinegar or miso make a big difference.
• Crowding the pan. Give pieces space so they brown instead of steaming.

Bottom line

Tempeh has about 20 g of protein per 100 g and 40 to 46 g per block, more than tofu and most other plant proteins. Steam it, marinate it and cook it until golden, and it becomes one of the easiest ways to make a plant-based meal high in protein.

Sources: USDA FoodData Central; American Institute for Cancer Research, soy; Messina, Soy and health update (2016).