Tempeh is a fermented soy product originating from Indonesia, made by culturing cooked whole soybeans with Rhizopus mould to form a firm, dense cake. Unlike tofu, it uses whole soybeans and the fermentation process partially breaks down phytic acid, improving mineral bioavailability. It provides excellent plant protein (~18–20g/100g), dietary fibre, iron, calcium, magnesium, and B vitamins. Fermentation also produces some vitamin B12 precursors in certain preparations, though this is not a reliable B12 source.
Slice and pan-fry in a little oil until golden brown on both sides before using in dishes — tempeh benefits significantly from browning which develops a nuttier, richer flavour. Marinate first in soy sauce, garlic, and ginger for 30 minutes for the best flavour.
Where Tempeh (Soy) Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Glutamic acid | 3.73 g | — | |
| Aspartic acid | 2.28 g | — | |
| Leucine | 1.67 g | — | |
| Arginine | 1.55 g | — | |
| Lysine | 1.51 g | — | |
| Valine | 1.16 g | — | |
| Phenylalanine | 1.08 g | — | |
| Serine | 0.932 g | — | |
| Proline | 0.932 g | — | |
| Isoleucine | 0.932 g | — | |
| Alanine | 0.869 g | — | |
| Threonine | 0.807 g | — | |
| Glycine | 0.725 g | — | |
| Tyrosine | 0.725 g | — | |
| Histidine | 0.538 g | — | |
| Methionine | 0.331 g | — | |
| Cysteine | 0.311 g | — | |
| Tryptophan | 0.269 g | — |
* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.