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

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 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.

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, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

24 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

Histidine

Essential AA; precursor to histamine; roles in enzyme active sites

Fe²⁺

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

Mg²⁺

Magnesium

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

Mn²⁺

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

Zn²⁺

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

K⁺

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