Tempeh is nutrient-rich, providing protein, vitamins, and minerals while being low in sodium and carbohydrates. Its prebiotics may support gut health, while its soy isoflavones may help lower cholesterol and reduce oxidative stress.

Tempeh is a fermented soy product that’s a popular vegetarian meat replacement. Whether you’re a vegetarian or not, it can be a nutritious addition to your diet.

Tempeh is a versatile ingredient that comes with a variety of health benefits. It’s high in protein, prebiotics, and a wide array of vitamins and minerals.

This article will take a deeper look at the many advantages of tempeh.

Tempeh is a traditional Indonesian food made from soybeans that have been fermented, or broken down by microorganisms.

Following fermentation, the soybeans are pressed into a compact cake commonly consumed as a vegetarian source of protein.

In addition to soybeans, other bean varieties may be used to make tempeh. It may also be made from wheat or a mixture of soybeans and wheat.

Tempeh has a dry and firm but chewy texture and a slightly nutty taste. It can be steamed, sautéed, or baked. Recipes often recommend marinating it to add more flavor.

Much like other meatless sources of protein, such as tofu and seitan, tempeh is a popular choice among vegans and vegetarians because it’s packed with nutrients.

Tempeh boasts an impressive nutrient profile. It’s high in protein, vitamins, and minerals but low in sodium and carbs.

A 3.5-ounce (100-gram) serving of cooked tempeh contains these nutrients:

  • Calories: 195
  • Protein: 20 grams
  • Carbs: 8 grams
  • Total fat: 11 grams
  • Sodium: 14 milligrams (mg)
  • Iron: 11% of the daily value (DV)
  • Calcium: 7% of the DV
  • Riboflavin: 27% of the DV
  • Niacin: 13% of the DV
  • Magnesium: 18% of the DV
  • Phosphorus: 20% of the DV
  • Manganese: 56% of the DV
  • Potassium: 8.5% of the DV

Because it’s more compact than other soy products, tempeh provides more protein than some other vegetarian alternatives.

For example, 3.5 ounces (100 grams) of tofu contains 17 grams of protein, about 85% of the protein in the same amount of tempeh.

Tempeh is also a good dairy-free source of calcium. 100 mg of tempeh contains about 78% of the calcium found in 100 mg of whole milk.

Fermentation is a process where bacteria and yeast break down sugars. In soybeans, the fermentation process breaks down phytic acid, which helps improve digestion and absorption.

Unpasteurized, fermented foods may contain probiotics. These are beneficial bacteria that may provide health benefits when eaten.

Tempeh is a probiotic food that influences your gut microbiome. Your gut microbiota are the bacteria that reside in your digestive system.

It also seems to be rich in prebiotics, which are types of fiber that promote the growth of beneficial bacteria in the digestive system.

Studies have found that prebiotics increase the formation of short-chain fatty acids in the colon. These include butyrate, the primary energy source for the cells that line your colon.

Evidence also suggests prebiotic supplements cause beneficial changes in the gut microbiota.

Although studies have provided mixed results, some have associated prebiotic intake with increased stool frequency, reduced inflammation, and improved memory.

Tempeh is high in protein. 113 grams (approximately half of a typical package) provides about 22.5 grams of protein.

Some studies suggest that a protein-rich diet may promote thermogenesis (heat production), leading to an increase in metabolism and helping your body burn more calories after each meal.

A protein-rich diet can also aid in appetite management by increasing fullness and decreasing hunger.

One study found that high protein soy snacks improved appetite, satiety (fullness), and diet quality compared with high fat snacks.

Additionally, research shows that soy protein can be just as effective as meat-based protein in controlling appetite.

In a 2014 study, 20 men with obesity were placed on a high protein diet that included either soy-based or meat-based protein. After 2 weeks, they found that both diets led to weight loss, a decrease in hunger, and an increase in fullness, with no significant difference between the two protein sources.

Tempeh is traditionally made from soybeans, which contain natural plant compounds called isoflavones.

Soy isoflavones have been associated with reduced cholesterol levels. One older review looked at 11 studies and found that soy isoflavones significantly decreased both total and LDL (bad) cholesterol.

Another older study examined the effects of soy protein on cholesterol levels and triglycerides. For six weeks, 42 participants ate a diet containing either soy protein or animal protein.

Compared with animal protein, soy protein decreased LDL (bad) cholesterol by 5.7% and total cholesterol by 4.4%. It also reduced triglycerides by 13.3%.

Though most available research focuses on the effects of soy isoflavones and soy protein on blood cholesterol, one study did focus specifically on tempeh.

A 2013 animal study examined the effects of nutrient-enriched soybean tempeh on mice with liver damage. It found that tempeh had a protective effect on the liver and was able to reverse damage to liver cells.

Additionally, tempeh caused a decrease in both cholesterol and triglyceride levels.

Studies show that soy isoflavones also possess antioxidant properties and may reduce oxidative stress.

Antioxidants work by neutralizing free radicals. These highly unstable atoms can contribute to the development of chronic health conditions.

The buildup of harmful free radicals has been associated with many diseases, including diabetes, heart disease, and cancer.

Numerous studies have shown that isoflavones may reduce markers of oxidative stress by increasing antioxidant activity in the body.

Other studies have found that supplementing with soy isoflavones may have a favorable effect on several health conditions associated with oxidative stress.

A study of middle-aged adults in Japan found that intake of fermented soy products was associated with a decreased risk of cardiovascular disease in the female participants.

Tempeh may be especially beneficial compared with other soy products. One study compared the isoflavones in soybeans to the isoflavones in tempeh and found that tempeh had greater antioxidant activity.

Tempeh is a good source of calcium, a mineral responsible for keeping bones strong and dense.

Adequate calcium intake may prevent the development of osteoporosis, a condition associated with bone loss and porous bones.

One study of 1950 adults found that the risk of osteoporosis increased in those who consumed lower amounts of calcium in their diets.

Other studies show that increasing calcium intake could help increase bone growth and density in children and teenagers.

Though dairy products are the most common sources of calcium, studies show that the calcium in tempeh is as well absorbed as the calcium in milk, making it an excellent option for increasing calcium intake.

Tempeh and other fermented soy products are generally considered safe for most people. However, some individuals may want to consider limiting their intake of tempeh.

Those with a soy allergy should avoid tempeh altogether. Eating tempeh may trigger an allergic response for these people.

This could include symptoms like:

  • hives
  • swelling
  • difficulty breathing

Additionally, soybeans are considered a goitrogen, a substance that can interfere with thyroid function.

Though studies show that soy intake has little to no effect on thyroid function, people with impaired thyroid function may want to keep intake in moderation.

Both versatile and nutritious, tempeh is easy to incorporate into your diet.

Tempeh is typically marinated or seasoned to increase flavor, then crumbled, baked, steamed, or sautéed and added to dishes. It can be used in everything from sandwiches to stir-fries.

Here are a few other delicious ways to use tempeh:

Tempeh is a nutrient-dense soy product that is high in protein and contains various vitamins and minerals.

It may decrease cholesterol levels, oxidative stress, and appetite — all while improving bone health.

Tempeh also contains probiotics and prebiotics, which may improve digestive health and reduce inflammation.