Published by Saura ·
Tempeh nutrition: calories, protein and portion sizes
In this Fineli Release 20.0 reference, 100 g provides about 201 kcal and 18.5 g protein. Reference food and preparation: plain tempeh reference. Match the edible weight and preparation below, or use the current label for your own product.
Quick answer
An example 100 g edible portion of tempeh (plain tempeh reference) supplies about 201 kcal, 18.5 g protein and 4.3 g fiber. This is a scaled food-composition estimate, not a recommended serving size.
Tempeh: nutrition per 100 g and example portion
Reference preparation: plain tempeh reference. The exact source name is “Tempeh” (Fineli food 31249). Available carbohydrate excludes fiber and is not the same measure as US Total Carbohydrate.
Values are rounded after scaling. A small reported amount may round below 0.1 g; a missing value is marked Not available rather than treated as zero. This selected extract does not include sugar, sodium or micronutrient amounts; the full Fineli database contains information beyond these tables.
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| Nutrient | Per 100 g | Per 100 g example |
|---|---|---|
| Energy | 201 kcal | 201 kcal |
| Protein | 18.5 g | 18.5 g |
| Available carbohydrate (excludes fiber) | 5.5 g | 5.5 g |
| Fat | 10.8 g | 10.8 g |
| Saturated fat | 2.2 g | 2.2 g |
| Fiber | 4.3 g | 4.3 g |
How to weigh tempeh
Weigh the edible tempeh and check whether your package is plain, marinated or mixed with grains. Tempeh is not nutritionally interchangeable with tofu. The table describes the source product, before any separately added pan oil or sauce.
Calculate your own tempeh portion
For the 100 g example, multiply the source amounts by 100 ÷ 100 = 1. The unrounded energy calculation is 201.4 × 1 = 201.4 kcal, displayed as approximately 201 kcal. Use the same factor for protein, available carbohydrate, fat and fiber.
For another amount, replace 100 with your own edible weight. Keep the preparation as plain tempeh reference; if your food is prepared differently, choose a matching reference or calculate its recipe instead.
How preparation changes the estimate
Follow the package's cooking instructions. A sugary glaze or oil marinade changes the finished meal, while cooking can also remove water. Soy-based tempeh contains soy; products using other legumes or added grains need their own ingredient and allergy checks.
Meal ideas using tempeh
Use these combinations as menu ideas and adjust the amounts to your appetite and preferences. Each added ingredient belongs in the complete meal estimate.
- Serve tempeh strips with cabbage, brown rice and a measured dressing.
- Add tempeh pieces to a tomato and vegetable stew, including the cooking oil.
Compare other beans, lentils and soy
The following are separate reference foods, shown per 100 g for orientation. Check the preparation column: dry, raw and cooked values are not interchangeable, and equal gram weights are not necessarily equivalent portions.
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| Food | Reference preparation | Energy / 100 g | Protein / 100 g | Fiber / 100 g |
|---|---|---|---|---|
| Red lentils | red lentils, cooked | 101 kcal | 7.6 g | 1.9 g |
| Chickpeas | cooked chickpeas in unsalted water | 138 kcal | 8.4 g | 5 g |
| Firm tofu | plain firm tofu | 154 kcal | 17.3 g | 2.3 g |
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
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- Red lentils nutrition: calories, protein and portion sizesRed lentils (cooked): about 101 kcal and 7.6 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Chickpeas nutrition: calories, protein and portion sizesChickpeas (cooked): about 138 kcal and 8.4 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Firm tofu nutrition: calories, protein and portion sizesTofu (plain, firm): about 154 kcal and 17.3 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
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Frequently asked questions
How many calories are in 100 g of tempeh?
This plain tempeh reference reference supplies about 201 kcal per 100 g edible portion. Match the preparation state and check a package label when available.
Does the preparation of tempeh matter?
Follow the package's cooking instructions. A sugary glaze or oil marinade changes the finished meal, while cooking can also remove water. Soy-based tempeh contains soy; products using other legumes or added grains need their own ingredient and allergy checks.
How do I calculate a different portion?
Multiply each per-100 g nutrient amount by your edible serving weight divided by 100. Match raw, dry, cooked or drained weight to the reference and include sauces or cooking additions separately.
Sources and method
- Fineli food 31249: Tempeh
Exact source record (Finnish interface). Values use the committed Release 20.0 extract, not a live query; a current record or a product label may differ.
- Fineli — National Food Composition Database in Finland (THL)
Release 20.0, accessed May 9, 2026. CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). Selected records are scaled to example portions and rounded; available carbohydrate excludes fiber. Source values describe representative foods, not a laboratory measurement of your meal.
- Fineli food 31225: Lentils, red, cooked
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 11089: Chick pea in unsalted water
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 35619: Tofu, firm, soya product
Exact record used in the comparison table; match the preparation shown in that row.
- Creative Commons Attribution 4.0 International
Fineli data license. THL source values have been selected, scaled to example portions and rounded for this page. Editorial meal ideas and preparation explanations are Saura additions.