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 Weight Loss
Successful weight loss isn't about deprivation—it's about choosing foods that satisfy hunger, provide essential nutrients, and support your metabolism. The best weight loss foods are nutrient-dense, meaning they deliver maximum nutrition per calorie.
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 Weight Loss
Fiber
6gSupports weight loss by providing essential fiber
Protein
19.9gSupports weight loss by providing essential protein
Best Ways to Eat Tempeh for Weight Loss
- Marinated and pan-fried or grilled
- Crumbled as ground meat substitute
- Steamed then added to stir-fries
- Sliced and used in sandwiches
Pro Tip:
For sustainable weight loss, aim for a moderate calorie deficit of 300-500 calories per day. This allows for steady fat loss while preserving muscle mass and energy levels.
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
Track Your Weight Loss Journey
Log Tempeh and thousands of other foods instantly with AI-powered photo recognition. Get personalized nutrition insights tailored to your Weight Loss goals.
