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How Many Calories in Tempeh?

Tempeh contains 192 kcal per 100g, with 20.3g of protein, 7.6g of carbohydrates, and 10.8g of fat. High in protein and low in carbohydrates, a natural fit for a keto diet. Naturally vegan and plant-based.

  • Contains: Soy
  • Dietary: Keto, Halal, Kosher, Vegan, Vegetarian
  • Key Micronutrients (per 100g): Iron 2.70mg, Calcium 111.0mg, Vitamin C 0.0mg
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Nutritional Overview

Tempeh is a plant-based protein source widely used in soups, stews, and salads. Per 100g serving, it provides 192 kcal of energy, 20.3g of protein, 7.6g of carbohydrates, and 10.8g of fat.

It is a good source of protein, providing 20.3g per 100g (around 42% of its energy), approximately 41% of the UK Reference Nutrient Intake of 50g per day. Under UK/EU nutrition-claim rules, that meets the "high protein" threshold of at least 20% of energy from protein. Protein plays a key role in muscle repair, immune function, and keeping you feeling full for longer.

With only 0.0g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

This food is a useful source of iron, providing 2.7mg per 100g. The UK recommended intake is 8.7mg for men and 14.8mg for women per day. Iron is essential for producing haemoglobin, which carries oxygen in the blood. Low iron intake is the most common nutritional deficiency in the UK.

With 111mg of calcium per 100g, it contributes meaningfully to daily calcium needs (the UK recommendation is 700mg for adults). Calcium is vital for maintaining strong bones and teeth, as well as supporting normal muscle and nerve function.

Each 100g serving contains 0.00g of salt, meeting the UK/EU "low salt" nutrition-claim threshold. The NHS recommends adults consume no more than 6g of salt per day, so choosing lower-salt foods like this one makes it easier to stay within that limit and supports healthy blood pressure.

Tempeh is suitable for ketogenic (with only 7.6g of carbs per 100g), vegan, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. Every 100g of Tempeh adds 192 kcal to your day. Our online calorie tracker keeps that running total accurate as you go.

Frequently Asked Questions

How many calories are in Tempeh?

Tempeh contains 192 kcal per 100g, which is approximately 10% of the recommended daily intake of 2,000 kcal for an average adult.

Is Tempeh high in protein?

Yes, Tempeh provides 20.3g of protein per 100g (around 42% of its energy), meeting the UK/EU "high protein" nutrition-claim threshold of at least 20% of energy from protein. The UK Reference Nutrient Intake for protein is around 50g per day for adults. A 100g serving of Tempeh provides 41% of this.

Is Tempeh low in sugar?

Yes, Tempeh has only 0.0g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is Tempeh low in salt?

Yes, Tempeh contains only 0.00g of salt per 100g, meeting the UK/EU "low salt" nutrition-claim threshold. This makes it a suitable choice for those managing their sodium intake as part of a heart-healthy diet.

Is Tempeh keto-friendly?

Yes, with only 7.6g of carbohydrates per 100g, Tempeh fits within a standard ketogenic diet that typically limits carbs to 20-50g per day.

Is Tempeh suitable for vegans?

Yes, Tempeh is suitable for a vegan diet as it contains no animal-derived ingredients. It provides 192 kcal and 20.3g of protein per 100g.

Is Tempeh halal?

Yes, Tempeh is considered halal. However, preparation methods and cross-contamination may vary, so always verify with the specific brand or supplier.

Does Tempeh contain any allergens?

Yes, Tempeh contains the following allergens: soy. Under UK food labelling regulations, these must be clearly declared. Always check the product label if you have food allergies or intolerances.

Is Tempeh a good source of iron?

Tempeh contains 2.70mg of iron per 100g. The UK recommended daily intake is 8.7mg for men and 14.8mg for women. Iron is essential for red blood cell production and preventing anaemia.

Is Tempeh a good source of calcium?

Tempeh provides 111mg of calcium per 100g. The UK recommended daily intake is 700mg for adults. Calcium is vital for strong bones, teeth, and muscle function.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. British Heart Foundation — heart-healthy eating advice and dietary guidance
  6. European Food Safety Authority (EFSA) — European dietary reference values and food safety science
  7. Harvard T.H. Chan School of Public Health — The Nutrition Source — evidence-based nutrition research and dietary guidance

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

Lower Calorie Alternatives

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