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
- 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)
Selected food and preparation: Tempeh. per 100 g edible portion.
Core nutrients
| Nutrient | Amount per 100 g | % reference intake 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
Vitamins and minerals supplying at least 10% of an adult reference intake per 100 g, derived from the composition panel.
| Nutrient | Amount per 100 g | % reference intake per 100 g |
|---|---|---|
| Iron | 2.7 mg | 15% |
| Zinc | 1.1 mg | 10.4% |
| Magnesium | 81 mg | 19.3% |
| Phosphorus | 266 mg | 38% |
| Manganese | 1.3 mg | 56.5% |
| Calcium | 111 mg | 11.1% |
| Potassium | 412 mg | 12.1% |
| Copper | 0.6 mg | 62.2% |
| Vitamin B6 | 0.2 mg | 16.5% |
| Vitamin B2 | 0.4 mg | 27.5% |
| Vitamin B3 | 2.6 mg | 16.5% |
Bioactive compounds
Content applies to the food and preparation identified in the source notes.
| 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 |
| Spermidine | Present — quantity not established [5] | Measured food occurrence; content varies by sample and preparation. |
- Alpha-linolenic acid (ALA; 18:3 n-3): This value uses a documented composition interpretation.
- Spermidine: Esparza et al. (2021) supports this qualitative constituent record. See technical provenance for food form and measurement details. [5]
Technical provenance
Alpha-linolenic acid (ALA; 18:3 n-3): This value uses a documented composition interpretation. See FCIR-018.
Spermidine: Muñoz-Esparza et al. (2021), §3.1 and Figures 3–5: Tempeh is identified as a spermidine-containing food. The selected USDA panel does not quantify this analyte. A comparable product-specific per-100 g value is not established here. https://doi.org/10.3390/foods10081752 [5]
Substances
12 substances in this food
Spermidine
Occurs directly in this food; a product-specific amount is not established.
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
[2] Muñoz-Esparza et al. (2021). Occurrence of Polyamines in Foods and the Influence of Cooking Processes. Analytical evidence for spermidine occurrence; food type and preparation affect composition.
[3] NTP-CERHR Expert Panel Report on Genistein (2006)
[4] Plant-based nutrition for healthcare professionals (2017), Table 2