Pulses & Legumes Beans Phytochemical data available High protein 🇬🇧 CoFID 2021 · 13-118
✦ Fermentation boosts protein digestibility ✦ Reduces phytic acid: better minerals ✦ Complete protein ~19g/100g ✦ Calcium, iron, and manganese

Tempeh is a traditional Indonesian fermented soya product made by culturing cooked soybeans with Rhizopus mould, which binds them into a firm cake. Fermentation improves protein digestibility, reduces phytic acid (enhancing mineral absorption), and produces vitamin B12 precursors and additional B vitamins. It provides complete protein (~19g/100g), iron, calcium, magnesium, and manganese.

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Preparation note

Slice and pan-fry in oil until golden and crispy; or marinate and bake. Tempeh has a firm, nutty, slightly bitter flavour that improves with browning and absorbs marinades well.

Sources: NHS Beans and pulses · CoFID 2021

Macronutrients per 100g

697
kJ
Energy
20.7
g
Protein
6.40
g
Carbs
4.30
g
Fibre
6.40
g
Fat
0.90
g
Sugars
0.02
g
Salt

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Potassium 370 mg 19%
Phosphorus 200 mg 29%
Calcium 120 mg 15%
Folate 76.0 µg 38%
Magnesium 70.0 mg 19%
Iron 3.60 mg 26%
Niacin (B3) 3.20 mg 20%
Vitamin A (RAE) 2.50 µg 0%
Vitamin B6 1.86 mg 133%
Zinc 1.80 mg 18%
Manganese 1.40 mg 70%
Pantothenic Acid (B5) 1.06 mg 18%
Copper 0.670 mg 67%
Riboflavin (B2) 0.480 mg 34%
Thiamin (B1) 0.190 mg 17%
Vitamin B12 0.100 µg 9%
Vitamin C 0.000 mg 0%
Vitamin D 0.000 µg 0%
Sucrose 0.900 g —
Cholesterol 0.000 mg —
Beta-carotene 30.0 µg —
Biotin (Vitamin B7) 53.0 µg 106%
Retinol (vitamin A) 0.000 µg 0%

* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.

Primary data source for this entry: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021. Phytochemical data: USDA Flavonoid Database Release 3.3 (2018) and published analytical literature as indicated on each compound. All values are per 100g fresh weight unless stated. % Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011. Nutriofia is a research and information resource — nothing on this page constitutes medical advice. Page generated from Nutriofia database · Argarth Collective Ltd · Company No. 16864945.