Tempeh

Overview

Tempeh is fermented soy providing live probiotics, enhanced nutrient bioavailability, and isoflavones, supporting gut health and neurotransmitter synthesis. Fermented Foods: Sauerkraut, kimchi, kefir, miso, kombucha, tempeh provide live microbes + postbiotic peptides; improved SCFA pools; vagal signaling.

Within the BRAIN Diet framework, tempeh: Fermented soybeans, high in protein and probiotics. Fermentation improves digestibility and nutrient bioavailability [1].

Key Nutritional Highlights

• Reports on b-Group vitamin production by lactic acid bacteria - current knowledge and potential applications: Vitamin production by LAB [1]
• Tempeh is fermented soy providing live probiotics, enhanced nutrient bioavailability, and isoflavones, supporting gut health and neurotransmitter synthesis. [1]
• Fermented Foods: Sauerkraut, kimchi, kefir, miso, kombucha, tempeh provide live microbes + postbiotic peptides; improved SCFA pools; vagal signaling.
• Tempeh: Fermented soybeans, high in protein and probiotics.
• Fermentation improves digestibility and nutrient bioavailability.

Food Context

Synergies

• Part of fermented foods rotation; fermented foods provide live microbes + postbiotic peptides; improved SCFA pools; vagal signaling
• Supports gut microbiome diversity; dietary diversity (≥30 plant foods per week) supports microbial richness and resilience

Preparation

• Fermentation improves digestibility and nutrient bioavailability; lactic acid bacteria acidify the medium, activating microbial and endogenous phytases, while also increasing B-vitamin levels
• Can be cooked various ways; gentle cooking preserves probiotics

Essential Amino Acid Profile

Tempeh provide a relatively complete plant protein (higher in lysine than most grains). Pairing with grains or other legumes still supports dietary variety and amino acid balance.

Recipes

no recipes found

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	192 kcal	—
Protein	20.3 g	—
Total fat	10.8 g	—
Saturated fat	2.5 g	—
Carbohydrates	7.6 g	—

Key vitamins and minerals

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	2.7 mg	15%
Magnesium	81 mg	19.3%
Phosphorus	266 mg	38%
Manganese	1.3 mg	56.5%
Calcium	111 mg	11.1%
Copper	0.6 mg	62.2%

Bioactive compounds

Explicitly identified compounds, including individual fatty acids, with a defensible quantity or an explicit qualitative status. Asterisks (*) identify supplementary sources below. Unquantified or trace constituents are not automatically admitted to the Substances list.

Compound / class	Amount per 100 g	Notes
Linoleic Acid	4.1 g	—
Alpha-linolenic acid (ALA; 18:3 n-3)	0.2 g *	USDA 18:3 quantity; isomer from USDA soybean oil nutrient 1404
Genistein	Present — quantity not established *	—
Choline	Present — quantity not established *	—

Source notes (supplementary):

• * Alpha-linolenic acid (ALA; 18:3 n-3): This value uses a documented composition interpretation. See FCIR-018.
• * Genistein: USDA Database for the Isoflavone Content of Selected Foods lists genistein in Tempeh; the selected SR Legacy proximate panel does not include isoflavones.
• * Choline: Tempeh is a choline-containing food; the selected USDA SR Legacy record omits choline, so quantity is not established from that panel.

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Tempeh, FDC ID 174272, SR Legacy bulk (April 2018), per 100 g edible portion, last checked 2026-08-15

Substances

Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.

10 substances in this food

Ca²⁺

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

Choline

Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes

Cu²⁺

Copper

Cofactor in redox enzymes; dopamine β-hydroxylase; iron metabolism interplay

Genistein

Soy isoflavone; ECS modulation via FAAH inhibition; anti-inflammatory/neuroprotective

Fe²⁺

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Linoleic Acid (LA, n-6)

Essential omega-6; precursor to arachidonic acid and eicosanoids

Mg²⁺

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

Mn²⁺

Manganese

Cofactor for MnSOD (SOD2); mitochondrial antioxidant defense

PO₄³⁻

Phosphorus (Phosphate)

Structural phosphate in ATP, phosphocreatine, phospholipids, DNA/RNA, and signalling

ALA (Alpha-Linolenic Acid)

Essential omega-3 precursor; limited conversion to DHA/EPA

References

[1] Part of fermented foods strategy; fermentation goes further: lactic acid bacteria acidify the medium, activating microbial and endogenous phytases, while also increasing B-vitamin levels. LeBlanc & Laiño 2011. B-Group vitamin production by lactic acid bacteria - current knowledge and potential applications: Vitamin production by LAB