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. 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
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 micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 2.7 mg | 15% |
| Zinc | 1.1 mg | 10.4% |
| Magnesium | 81 mg | 19.3% |
| Selenium | 0 µg | 0% |
| Calcium | 111 mg | 11.1% |
| Potassium | 412 mg | 12.1% |
| Folate | 24 µg | 6% |
| Vitamin B12 | 0.1 µg | 3.3% |
| Vitamin B6 | 0.2 mg | 12.6% |
Bioactive compounds
Values below are often from specialist compositional databases or literature, not the standard USDA panel. Asterisks (*) refer to source notes at the bottom of this section.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| ALA | 960 mg | — |
Note: Bioactive-compound values vary substantially by cultivar, species, cocoa or oil percentage, processing, and brand formulation. Show quantitative values only where a defensible source exists; otherwise prefer qualitative presence statements or ranges in source notes.
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
24 substances in this food
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Choline
Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes
Copper
Cofactor in redox enzymes; dopamine β-hydroxylase; iron metabolism interplay
Genistein
Soy isoflavone; ECS modulation via FAAH inhibition; anti-inflammatory/neuroprotective
Histidine
Essential AA; precursor to histamine; roles in enzyme active sites
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Isoleucine
Essential BCAA; energy metabolism; complements leucine/valine
Leucine
Essential BCAA; mTOR signaling; protein synthesis; cognitive load support
Linoleic Acid (LA, n-6)
Essential omega-6; precursor to arachidonic acid and eicosanoids
Lysine
Essential AA; limiting in many cereals; complements legumes
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Manganese
Cofactor for MnSOD (SOD2); mitochondrial antioxidant defense
Methionine
Essential AA; precursor to SAMe via methylation cycle
Phenylalanine
Essential AA; precursor to tyrosine → catecholamines
Threonine
Essential AA; structural proteins; mucin production
Tryptophan
Serotonin/melatonin precursor; NAD+ pathway substrate; LAT1 transport dynamics
Tyrosine
Dopamine and norepinephrine precursor; LAT1 competition with LNAAs
Valine
Essential BCAA; supports protein balance and neurotransmitter transport competition
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Vitamin B9 (Folate; 5-MTHF)
One-carbon metabolism; methylation; homocysteine recycling
Vitamin B12 (Cobalamin)
Methylation; myelin; mitochondrial odd-chain FA metabolism
Vitamin B6 (Pyridoxine → PLP)
PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation
ALA (Alpha-Linolenic Acid)
Essential omega-3 precursor; limited conversion to DHA/EPA
References
- Fermented Foods: Sauerkraut, kimchi, kefir, miso, kombucha - Live microbes + postbiotic peptides; improved SCFA pools; vagal signaling
- Tempeh: Fermented soybeans, high in protein and probiotics
- 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 et al. 2011
- Fermentation produces beneficial organic acids and partially pre-digests starch and protein—improving both digestibility and glycaemic response
- Genistein, a soy-derived isoflavonoid, has shown potential as a modulator of several biochemical pathways, including the endocannabinoid system and neuroinflammation