Tempeh is whole fermented soybeans pressed into a firm cake. 19.9 g protein and 0 g fiber per 100 g. The fermentation reduces phytate and improves digestibility versus whole cooked soybeans. A 43-RCT meta-analysis (Reid-McCann et al., Nutr Rev 2025) confirmed soy protein matches dairy for muscle outcomes. Cube, marinate, and pan-fry — tempeh holds shape better than tofu.
How should I track Tempeh, cooked?
Tempeh, cooked is a good source of protein. When tracking Tempeh, cooked, the dry-vs-cooked distinction is critical. Legumes absorb roughly 2–3 times their weight in water during soaking and cooking, so 100 g dry becomes 250–300 g cooked. Always check which form the nutrition values refer to. A meta-analysis of 43 RCTs (Reid-McCann et al., Nutr Rev 2025) found plant protein matches dairy for muscle outcomes — so tracking precision matters just as much here. If you use canned legumes, drain and rinse to reduce sodium by about 40%. Weigh on a kitchen scale for the most reliable count.