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How Many Calories in Tempeh?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 54 kcal | 5.8g |
| 100g | 192 kcal | 20.3g |
| 1 cup | 319 kcal | 33.7g |
A tempeh contains 192 calories per 100g. A typical 1 cup (166g) provides about 319 calories. Tempeh is moderate in calories and is a good source of protein. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Tempeh Nutrition Facts
| Nutrient | Per 100g | Per serving (166g) |
|---|---|---|
| Calories | 192 kcal | 319 kcal |
| Protein | 20.3g | 33.7g |
| Carbohydrates | 7.6g | 12.6g |
| of which Sugars | 0.0g | 0.0g |
| Fat | 10.8g | 17.9g |
| of which Saturates | 2.5g | 4.1g |
| Fibre | 0.0g | 0.0g |
| Sodium | 9.0mg | 15mg |
| Potassium | 412.0mg | 684mg |
| Calcium | 111.0mg | 184mg |
| Iron | 2.7mg | 4.5mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 0.0µg | 0µg |
| Riboflavin (B2) | 0.4mg | 0.7mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in protein (41% DV) — an excellent source
- A good source of fat (14% DV)
- Low in sodium (0% DV)
- A good source of iron (15% DV)
- High in riboflavin (B2) (31% DV) — an excellent source
- Calories: 10% DV
- Protein: 41% DV
- Carbohydrates: 3% DV
- Fibre: 0% DV
- Fat: 14% DV
- Saturated fat: 12% DV
- Sodium: 0% DV
- Potassium: 9% DV
- Calcium: 9% DV
- Iron: 15% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 0% DV
- Riboflavin (B2): 31% DV
High-protein options alongside tempeh
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Good to know
Cooking method matters here too — boiling can leach some water-soluble vitamins into the cooking water, while steaming or roasting tends to retain more.
Does tempeh fit your diet?
High-protein diets
At 20.3g of protein per 100g, tempeh clears the 15g/100g threshold generally used to call a food high-protein — a useful contributor if you're tracking protein intake for muscle maintenance, satiety, or a higher-protein eating pattern.
Frequently Asked Questions
How many calories in tempeh per 100g?
Tempeh contains 192 calories per 100g, based on USDA reference data.
Is tempeh high in calories?
A 1 cup of tempeh (166g) has around 319 calories — roughly 16% of a 2,000-calorie daily intake.
Is tempeh good for weight loss?
Tempeh is fairly calorie-dense at 192 calories per 100g, so portion size matters when losing weight. A 1 cup provides about 319 calories.
How much protein is in tempeh?
Tempeh contains 20.3g of protein per 100g.
Is tempeh a good source of fibre?
Tempeh is relatively low in fibre at 0.0g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does tempeh compare to potato puffs, frozen, oven-heated?
Tempeh has 192 calories per 100g, close to potato puffs, frozen, oven-heated at 192 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of tempeh for 20g of protein?
With 20.3g of protein per 100g, you'd need roughly 99g of tempeh to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to tempeh by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Tempeh (this page) | 192 kcal | 20.3g | 7.6g | 10.8g |
| Potato Puffs, Frozen, Oven-heated | 192 kcal | 2.1g | 27.3g | 9.1g |
| Morningstar Farms Roasted Garlic & Quinoa Burger, Frozen, Unprepared | 192 kcal | 10.7g | 17.8g | 12.1g |
| Potatoes, French Fried, Cross Cut, Frozen | 193 kcal | 2.7g | 22.9g | 10.0g |
| Tempeh, Cooked | 195 kcal | 19.9g | 7.6g | 11.4g |
| Morningstar Farms Breakfast Pattie, Frozen, Unprepared | 195 kcal | 23.7g | 12.6g | 8.3g |
| Morningstar Farms Spicy Indian Veggie Burger, Frozen, Unprepared | 189 kcal | 9.2g | 17.0g | 11.6g |
More kit for tempeh tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.