Tempeh
FDC 174272cup (166 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 67 · +4 vs Legumes & beans medianTempeh's Nutrient Density Score lands at 67 of 100, a Good band result and 25th of 60 within Legumes & beans, just above the category median of 63. Protein leads the profile at 41% DV in the excellent tier, backed by magnesium at 19% DV and iron at 15% DV, both in the good tier.
Made by fermenting whole soybeans into a firm cake, tempeh is usually sliced, marinated, and pan-fried or crumbled into a skillet in place of ground meat; a cup (166 g) is a filling main-dish portion. Fat is technically the largest macro by weight at 10.8 g against 20.3 g of protein per 100 g, though sodium stays low at just 9 mg, making it easy to season to taste.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 192 kcal | 10% |
| Total fat | 11 g | 14% |
| Saturated fat | 2.5 g | 13% |
| Cholesterol | 0 mg | 0% |
| Sodium | 9 mg | 0% |
| Carbohydrate | 7.6 g | 3% |
| Dietary fiber | - | |
| Sugars | - | |
| Protein | 20 g | 41% |
| Potassium | 412 mg | 9% |
| Calcium | 111 mg | 9% |
| Iron | 2.7 mg | 15% |
| Magnesium | 81 mg | 19% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 319 kcal | 16% |
| Total fat | 18 g | 23% |
| Saturated fat | 4.2 g | 21% |
| Cholesterol | 0 mg | 0% |
| Sodium | 15 mg | 1% |
| Carbohydrate | 13 g | 5% |
| Dietary fiber | - | |
| Sugars | - | |
| Protein | 34 g | 67% |
| Potassium | 684 mg | 15% |
| Calcium | 184 mg | 14% |
| Iron | 4.5 mg | 25% |
| Magnesium | 134 mg | 32% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 174272Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the legumes & beans median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Tofu, dried-frozen (koyadofu)Density 69 vs 67Peanut flour, low fatDensity 69 vs 67Chili with beans, cannedDensity 69 vs 67