Tempeh Calories & Nutrition Facts
Fermented soy product with probiotics, complete protein and gut health benefits.
Quick answer
How many calories are in Tempeh?
Tempeh has 193 calories per 100g. A 1 cup (166g) has about 320 calories. It is a moderate-calorie food, with most calories coming from fat.
Start with your portion
Turn Tempeh into a daily plan
Practical Portion Guide for Tempeh
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 cup (166g) | 320 kcal | 31.5g | 15.6g | 15.6g | 18.3g |
| 100g USDA reference | 193 kcal | 19.0g | 9.4g | 9.4g | 11.0g |
Protein foods can vary by cut, preparation method, added oils, and moisture loss during cooking.
% Daily Value: 1 cup (166g) vs 100g
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low. Potassium comes from USDA FoodData Central FDC ID 174272 (Tempeh); the other values are this page's 100g reference scaled to the portion.
| Nutrient | Per 100g | % DV | 1 cup (166g) | % DV |
|---|---|---|---|---|
| Protein | 19g | 38% | 31.5g | 63% |
| Dietary fiber | 0g | 0% | 0g | 0% |
| Total carbohydrate | 9.4g | 3% | 15.6g | 6% |
| Total fat | 11g | 14% | 18.3g | 23% |
| Sodium | 9mg | 0% | 15mg | 1% |
| Cholesterol | 0mg | 0% | 0mg | 0% |
| Potassium (USDA) | 412mg | 9% | 684mg | 15% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026. USDA record: FDC ID 174272.
Where Tempeh Ranks (USDA Comparisons)
Tempeh appears in these ranked USDA comparisons built from the same 100g dataset used on this page.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
How Tempeh Fits Into a Diet
Tempeh is useful when you need a protein-forward food and want to compare calories against your daily protein target.
Pair with high-fiber carbohydrates or vegetables if you want a more balanced meal instead of a protein-only serving.
Cooked and raw weights are not interchangeable. Use the form closest to what you actually eat.
Plan Around Tempeh
High-Protein Low-Calorie Foods
Compare Tempeh with other lean proteins for calorie deficit meal planning.
Protein Calculator
Set a daily protein target before deciding how much Tempeh belongs in a meal.
Macro Calculator
Convert calories into protein, carbohydrate, and fat targets for your diet.
Calorie Calculator
Calculate your daily intake target before choosing serving sizes.
Compare Tempeh With Similar Proteins
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Tempeh | 193 kcal | 19g | 9.4g | 11g | 0g |
| Chicken Breast | 165 kcal | 31g | 0g | 3.6g | 0g |
| Salmon | 208 kcal | 20g | 0g | 13g | 0g |
| Tuna (Canned in Water) | 116 kcal | 25.5g | 0g | 1g | 0g |
| Eggs (Whole) | 155 kcal | 13g | 1.1g | 11g | 0g |
| Beef (Lean Ground) | 215 kcal | 26g | 0g | 12g | 0g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Tempeh: Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 , the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central, comprehensive food composition database
- FDA Nutrition Facts Label rules, % Daily Value methodology
- NIH Office of Dietary Supplements, vitamin and mineral research
- CDC Nutrition, Public Health Guidance, chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025, federal nutrition recommendations
- Harvard T.H. Chan School of Public Health, The Nutrition Source, evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are generally based on USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
Track Your Nutrition
Use our free calorie calculator to find out exactly how many calories you need per day.
Frequently Asked Questions
How many calories are in 1 cup Tempeh?
1 cup (166g) of Tempeh has about 320 calories, 31.5g protein, 15.6g carbohydrates, 0.0g fiber, and 18.3g fat. The 166g portion weight is the USDA FoodData Central household measure for FDC ID 174272 (Tempeh), scaled from the 100g reference values.
Is Tempeh high in protein?
Tempeh has 19g protein per 100g, which is 38% of the 50g FDA Daily Value. 1 cup (166g) supplies about 31.5g, or 63% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a high-protein serving.
Is Tempeh a good source of potassium?
USDA FoodData Central lists 412mg potassium per 100g for Tempeh (FDC ID 174272), which is 9% of the 4,700mg Daily Value. 1 cup (166g) provides about 684mg, or 15% DV.
How many calories are in Tempeh?
Tempeh contains 193 calories per 100g serving. Using general 4-4-9 calorie factors, that is roughly 76 calories from protein, 38 calories from carbohydrates, and 99 calories from fat; these estimates may not add up exactly to the listed total.
Is Tempeh good for weight loss?
Tempeh can be part of a weight loss diet with 193 calories per 100g. Monitor portion sizes and balance it with other low-calorie foods throughout the day.
How much protein is in Tempeh?
Tempeh contains 19g of protein per 100g. This provides a moderate amount of protein, contributing well to daily protein goals.
What serving size should I track for Tempeh?
Track Tempeh by grams when precision matters. A practical starting point is 1 cup (166g), which is about 320 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Tempeh keto-friendly?
Tempeh is not ideal for strict keto diets due to its 9.4g of carbohydrates per 100g. Small portions may fit if your daily carb limit allows.
Is Tempeh good for diabetics?
Tempeh may fit a diabetes meal plan, but the useful decision is the actual portion, total carbohydrates, added sugar, and the rest of the meal. People using diabetes medication should follow personalized clinical guidance.
What vitamins and minerals are in Tempeh?
Calorique's food profile lists vitamins B2, B3, B6 and minerals including Manganese, Phosphorus, Magnesium for Tempeh. These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
Where does Calorique get nutrition data for Tempeh?
Calorique standardizes Tempeh nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed September 17, 2026.
Related Calculators
Chicken Breast
165 cal · 31g protein per 100g
Salmon
208 cal · 20g protein per 100g
Tuna (Canned in Water)
116 cal · 25.5g protein per 100g
Eggs (Whole)
155 cal · 13g protein per 100g
Beef (Lean Ground)
215 cal · 26g protein per 100g
Pork Tenderloin
143 cal · 26g protein per 100g
Tofu (Firm)
76 cal · 8g protein per 100g
Turkey Breast
135 cal · 30g protein per 100g