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 Metabolic Health
Metabolic health is about how efficiently your body converts food into energy and maintains stable blood sugar levels. A metabolism-focused diet emphasizes whole foods, balanced macros, and nutrient timing to optimize insulin sensitivity and energy production.
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 Metabolic Health
Magnesium
81mgSupports metabolic health by providing essential magnesium
Best Ways to Eat Tempeh for Metabolic Health
- Marinated and pan-fried or grilled
- Crumbled as ground meat substitute
- Steamed then added to stir-fries
- Sliced and used in sandwiches
Pro Tip:
Focus on building muscle through resistance training - every pound of muscle burns 6-10 calories daily at rest. Combined with a protein-rich diet, this creates a sustainable increase in metabolic rate.
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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