Tempeh Overview
Tempeh is fermented whole soybean product with more protein, fiber, and nutrients than tofu, plus probiotics from fermentation that support gut health.
Why Tempeh Helps With Ketogenic Diet
The ketogenic diet shifts your body from burning glucose to burning fat for fuel. Success on keto requires choosing foods very low in carbohydrates while high in healthy fats and moderate in protein.
Tempeh Nutrition Facts
Per 100g (100g (about 1/2 cup crumbled))
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 193 | — |
| Protein | 19.9g | 40% |
| Total Carbohydrates | 9.4g | 3% |
| Dietary Fiber | 6g | 21% |
| Sugar | g | — |
| Total Fat | 11g | 14% |
| iron | 2.7mg | 15% |
| magnesium | 81mg | 20% |
| calcium | 111mg | 11% |
| zinc | 1.1mg | 10% |
| phosphorus | 266mg | 27% |
GI: 15 ()
Key Nutrients in Tempeh for Ketogenic Diet
Magnesium
81mgSupports ketogenic diet by providing essential magnesium
Best Ways to Eat Tempeh for Ketogenic Diet
- Marinated and pan-fried or grilled
- Crumbled as ground meat substitute
- Steamed then added to stir-fries
- Sliced and used in sandwiches
Pro Tip:
During the first week of keto, increase sodium intake to 3-5g daily to prevent electrolyte imbalances that cause 'keto flu' symptoms like headaches and fatigue.
Tempeh Health Benefits
- Complete protein with all amino acids
- Probiotics from fermentation aid digestion
- Higher fiber than tofu (whole soybeans)
- Isoflavones support bone and heart health
- More bioavailable nutrients due to fermentation
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