Plant-Based Proteins
Protein in Tempeh: Protein, Calories, and Meal Ideas
Tempeh is a fermented soy food with more protein per gram than many tofu products and a firm, nutty texture.
Protein per serving
19g
100 g tempeh / about 3.5 oz
Calories per serving
193
100 g serving
Protein per 100g
19g
193 calories per 100 g
Protein density
9.8g
protein per 100 calories
Tempeh Nutrition Snapshot
| Measure | Amount | Protein | Calories |
|---|---|---|---|
| Typical serving | 100 g tempeh / about 3.5 oz | 19g | 193 |
| Per 100 g | 100 g | 19g | 193 |
| Protein density | 100 calories | 9.8g | 100 |
Representative source entry: Tempeh, cooked. Brand values vary. Marinades, oil, and sauces can add meaningful calories.
Good for weight loss? Good
Tempeh is filling and protein-rich, but it is more calorie-dense than tofu, so portions matter in a deficit.
Good for muscle gain? Excellent
Tempeh is one of the strongest whole-food plant proteins for muscle gain because it combines protein, carbs, and calories.
Meal Ideas with Tempeh
Tempeh rice bowl with vegetables
Tempeh tacos with black beans
Tempeh stir-fry with edamame
Tempeh sandwich with Greek-style soy yogurt sauce
How to Use Tempeh
Best Use Cases
Tempeh is one of the best whole-food plant proteins when you want protein plus calories, texture, and fermented soy flavor.
- Use it in bowls, stir-fries, tacos, sandwiches, and salads.
- Marinate before cooking because tempeh absorbs flavor well.
- Choose tempeh when tofu feels too light for a muscle-gain meal.
Common Mistakes
Tempeh is protein-rich, but it is not as low-calorie as very lean tofu, seitan, or white fish.
- Track oil used for pan-frying separately.
- Check labels for grain blends or flavored products.
Tracking Tips
- Use brand labels when available.
- Track oil used for pan-frying separately.
- Count marinades and sauces if they contain sugar or fat.
Compare Similar Protein Foods
Common Questions
Is tempeh a complete protein?
Yes. Tempeh is made from soybeans, and soy is generally considered a complete plant protein.
Is tempeh better than tofu for protein?
Tempeh is often more protein-dense and calorie-dense than many tofu products. Tofu can be better when you want fewer calories.
Is tempeh good for muscle gain?
Yes. It combines plant protein with useful calories, especially when paired with rice, noodles, potatoes, or beans.
Do tempeh brands vary?
Yes. Some include grains, seeds, sauces, or marinades, so use the package label when you have it.
Sources reviewed
- USDA FoodData Central: Tempeh, cooked - U.S. Department of Agriculture
- International Society of Sports Nutrition Position Stand: protein and exercise - Journal of the International Society of Sports Nutrition