Tempeh is a fermented soybean cake that has become a staple of plant-based diets, prized for its firm texture, nutty flavor, and impressive nutritional profile. Unlike tofu, tempeh is made from whole soybeans, which means it retains more fiber, protein, and micronutrients. This calculator helps you quickly estimate the calories, protein, carbohydrates, fat, and fiber in any serving of tempeh, whether you are meal prepping, tracking macros, or simply curious about what you are eating.
Simply enter the amount of tempeh you plan to eat, choose your preferred unit (grams, ounces, or cups), and optionally adjust for cooking method or added oil. The tool will break down the nutrition per serving and show you how it fits into a 2,000-calorie daily diet. Whether you are a vegan athlete, a home cook, or a dietitian, this calculator gives you accurate, instant answers to support your nutrition goals.
🧮 Tempeh Nutrition Calculator
Estimate calories and macros for any serving of tempeh.
📊 Nutrition Breakdown
How to Use This Tool
Using the tempeh nutrition calculator is straightforward. Start by entering the amount of tempeh you plan to eat. You can specify the quantity in grams, ounces, or cups — the calculator will convert everything to grams for consistent nutrition estimates. If you are following a recipe that calls for a specific weight, simply type that number. For quick reference, the preset buttons (100 g, 3 oz, ½ cup) let you fill in common serving sizes with one click.
Next, choose your cooking method. Raw tempeh is the baseline, but steaming, pan-frying, or deep-frying can change the calorie and fat content slightly. The calculator applies reasonable adjustments based on typical cooking practices. Finally, if you add oil during cooking, enter the amount in teaspoons or tablespoons. This is optional but recommended for accuracy, especially if you are tracking calories closely.
After clicking Calculate, you will see a clear breakdown of calories, protein, carbohydrates, fat, and fiber for your exact serving. The results are based on USDA FoodData Central values for plain tempeh, which are widely used by nutrition professionals. Use the Reset button to clear all fields and start a new calculation.
How It Works
The calculator uses standard nutrition data for tempeh per 100 grams. According to the USDA, 100 grams of plain tempeh contains approximately:
- Calories: 192 kcal
- Protein: 20.3 g
- Carbohydrates: 7.6 g
- Fat: 10.8 g
- Fiber: 9.4 g
These values are the foundation for all calculations. When you enter a different amount, the tool scales these numbers proportionally. For example, if you eat 150 grams, you multiply each value by 1.5. The unit conversion is handled internally: 1 ounce equals 28.3495 grams, and 1 cup of chopped tempeh is estimated at 166 grams (this can vary slightly depending on how finely it is chopped).
Cooking adjustments are based on common sense estimates. Steaming adds no fat or calories, so the values remain essentially unchanged. Pan-frying without oil may cause slight moisture loss, concentrating nutrients, but the effect is small — we apply a 5% calorie increase and a 10% fat increase to account for any residual oil or natural variation. Deep-frying is more significant, as tempeh absorbs oil; we estimate a 20% calorie increase and a 40% fat increase. These are approximations, and actual values depend on the oil temperature, cooking time, and how much oil is absorbed.
If you add oil manually, the calculator adds 9 calories per gram of oil. Since oil density is about 0.92 g/mL, a teaspoon (4.93 mL) contributes roughly 4.5 grams of oil and about 41 calories, while a tablespoon (14.79 mL) contributes about 13.6 grams and 122 calories. This is a standard method used in nutrition tracking apps.
Worked Examples
Example 1: 100 g raw tempeh
Enter 100 in the amount field, select grams, and choose “Raw / plain.” The result will show 192 kcal, 20.3 g protein, 7.6 g carbs, 10.8 g fat, and 9.4 g fiber. This is a typical serving for a stir-fry or sandwich filling.
Example 2: 3 oz pan-fried with 1 tsp oil
Convert 3 oz to grams: 3 × 28.3495 = 85.05 g. Scale the base values by 0.8505. Then apply the pan-fried adjustment (calories × 1.05, fat × 1.1). Finally, add the oil: 1 tsp ≈ 4.5 g oil, adding about 41 kcal and 4.5 g fat. The final estimate would be roughly 220 kcal, 17.3 g protein, 6.5 g carbs, 14.5 g fat, and 8.0 g fiber.
Example 3: ½ cup chopped tempeh
½ cup is about 83 g (since 1 cup ≈ 166 g). Using the raw setting, the result is approximately 159 kcal, 16.8 g protein, 6.3 g carbs, 9.0 g fat, and 7.8 g fiber. This is a handy portion for salads or grain bowls.
Tips & Best Practices
- Weigh your tempeh for accuracy. Volume measurements like cups can vary depending on how tightly the tempeh is packed. A kitchen scale gives the most precise results.
- Account for marinades and sauces. This calculator only covers plain tempeh and added oil. If you use soy sauce, maple syrup, or other seasonings, add those calories separately.
- Adjust for your specific brand. Some commercial tempeh products include added grains (like rice or barley) or flavorings, which can change the nutrition profile. Check the label and compare with the USDA baseline.
- Use the fiber to your advantage. Tempeh is exceptionally high in fiber — about 9.4 g per 100 g, which is roughly 34% of the daily recommended intake for adults. This supports digestive health and helps with satiety.
- Pair with vitamin C-rich foods. The iron in tempeh is better absorbed when consumed with vitamin C sources like bell peppers or citrus. This is a useful tip for plant-based eaters.
Factors Affecting Accuracy
While the USDA data is reliable, several factors can cause your actual numbers to differ. First, the moisture content of tempeh varies by brand and preparation. Fresh tempeh may contain more water, slightly lowering calorie density per gram. Second, cooking methods that remove water (like baking or frying) concentrate nutrients, so a cooked weight will have more calories per gram than raw weight. This calculator assumes you are entering the weight of the tempeh as you eat it (cooked weight). If you weigh it raw and then cook it, the values will be slightly off.
Third, the oil absorption during frying is highly variable. Some tempeh pieces absorb more oil than others, depending on surface area and coating. Our estimates are based on typical values, but you may need to adjust if you use a lot of oil or drain the tempeh well. Finally, if your tempeh is made from a mix of soybeans and grains, the carbohydrate and fiber content will be higher, and protein slightly lower. Always check the product label for the most accurate information.
Frequently Asked Questions
Is tempeh a complete protein? Yes, tempeh contains all nine essential amino acids, making it a complete protein source. This is one reason it is so popular among vegetarians and vegans.
How does tempeh compare to tofu? Tempeh is higher in protein, fiber, and calories per 100 g than tofu. Tofu has about 76 kcal, 8 g protein, and 1.9 g carbs per 100 g, while tempeh has 192 kcal, 20.3 g protein, and 7.6 g carbs. Tempeh also has a firmer texture and a nuttier flavor.
Can I eat tempeh raw? It is safe to eat raw tempeh if it is pasteurized, but most people prefer to cook it for better flavor and digestibility. Cooking also reduces the risk of any bacterial contamination.
Is tempeh gluten-free? Traditional tempeh made from soybeans is gluten-free. However, some commercial varieties include barley or wheat, so check the label if you have celiac disease or gluten sensitivity.
How much protein do I get from a typical serving? A 100 g serving provides about 20 g of protein, which is roughly 40% of the daily protein needs for an average adult (based on a 2,000-calorie diet). This makes tempeh an excellent meat alternative.
Additional Resources
For more detailed nutrition information, you can consult the USDA FoodData Central, which is the source of the base values used here. The NIH Office of Dietary Supplements provides useful fact sheets on nutrients like iron and calcium, which are relevant to plant-based diets. If you are tracking your daily intake, the Dietary Guidelines for Americans offer evidence-based recommendations for healthy eating patterns.