USDA reference food · Legumes and Legume Products

Tempeh

1 cup of tempeh (166 g) has 320 calories, 34g of protein, 18g of fat and 15mg of sodium (USDA FoodData Central, SR Legacy, FDC 174272). It is one of 2 USDA descriptions of tempeh.

FoodData Central 174272, SR Legacy, in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (166g)

AmountPortion

Amount per serving

Calories320

% Daily Value*

Total Fat 18g23%

Saturated Fat 4g21%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 15mg1%

Total Carbohydrate 13g5%

Dietary Fiber not declared

Total Sugars not declared

Includes Added Sugars not declared

Protein 34g67%

Vitamin D 0mcg0%

Calcium 180mg14%

Iron 4.5mg25%

Potassium 680mg15%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.

Protein per 100 g: 20.3g; more than 74% of 8,218 USDA reference foods
Calories per 100 g: 192; more than 52% of reference foods
Fiber per 100 g: 0g

What a portion gives you

Fiber n/an/a

Protein 34g67%

Potassium 680mg15%

Calcium 180mg14%

Iron 4.5mg25%

Sodium 15mg1%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, SR Legacy (FDC 174272); FDA Daily Values, 21 CFR 101.9.

Also rich in

Copper0.9 mg in 1 cup (166 g), 103% of the Daily Value
Manganese2.2 mg in 1 cup (166 g), 94% of the Daily Value
Riboflavin0.6 mg in 1 cup (166 g), 46% of the Daily Value
Phosphorus442 mg in 1 cup (166 g), 35% of the Daily Value
Magnesium134 mg in 1 cup (166 g), 32% of the Daily Value
Niacin4.4 mg in 1 cup (166 g), 27% of the Daily Value
Vitamin B60.4 mg in 1 cup (166 g), 21% of the Daily Value
Zinc1.9 mg in 1 cup (166 g), 17% of the Daily Value
Thiamin0.1 mg in 1 cup (166 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 174272), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 15% carbohydrate, 47% fat and 39% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	192	52%
Protein	20.3 g	74%
Total fat	10.8 g	69%
Carbohydrate	7.64 g	50%
Sodium	9.00 mg	17%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 8,112 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (74)

The portion is 1 cup (166 g); % DV is for that portion.

Energy, macronutrients and sugars (11)

Nutrient	Per portion	Per 100 g	% DV
Protein	33.7 g	20.3 g	67%
Total lipid (fat)	17.9 g	10.8 g	23%
Carbohydrate, by difference	12.7 g	7.64 g	5%
Ash	2.69 g	1.62 g
Energy	319 kcal	192 kcal
Water	99.0 g	59.6 g
Cholesterol	0 mg	0 mg	0%
Fatty acids, total trans	0 g	0 g
Fatty acids, total saturated	4.21 g	2.54 g	21%
Fatty acids, total monounsaturated	5.32 g	3.21 g
Fatty acids, total polyunsaturated	7.14 g	4.30 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	184 mg	111 mg	14%
Iron, Fe	4.48 mg	2.70 mg	25%
Magnesium, Mg	134 mg	81.0 mg	32%
Phosphorus, P	442 mg	266 mg	35%
Potassium, K	684 mg	412 mg	15%
Sodium, Na	14.9 mg	9.00 mg	1%
Zinc, Zn	1.89 mg	1.14 mg	17%
Copper, Cu	0.93 mg	0.56 mg	103%
Manganese, Mn	2.16 mg	1.30 mg	94%
Selenium, Se	0 µg	0 µg	0%

Vitamins (14)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	0 µg	0 µg	0%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Vitamin C, total ascorbic acid	0 mg	0 mg	0%
Thiamin	0.13 mg	0.078 mg	11%
Riboflavin	0.59 mg	0.36 mg	46%
Niacin	4.38 mg	2.64 mg	27%
Pantothenic acid	0.46 mg	0.28 mg
Vitamin B-6	0.36 mg	0.21 mg	21%
Folate, total	39.8 µg	24.0 µg
Vitamin B-12	0.13 µg	0.080 µg	6%
Folic acid	0 µg	0 µg
Folate, food	39.8 µg	24.0 µg
Folate, DFE	39.8 µg	24.0 µg	10%

Amino acids (18)

Nutrient	Per portion	Per 100 g
Tryptophan	0.32 g	0.19 g
Threonine	1.32 g	0.80 g
Isoleucine	1.46 g	0.88 g
Leucine	2.37 g	1.43 g
Lysine	1.51 g	0.91 g
Methionine	0.29 g	0.17 g
Cystine	0.32 g	0.19 g
Phenylalanine	1.48 g	0.89 g
Tyrosine	1.10 g	0.66 g
Valine	1.53 g	0.92 g
Arginine	2.08 g	1.25 g
Histidine	0.77 g	0.47 g
Alanine	1.59 g	0.96 g
Aspartic acid	3.31 g	2.00 g
Glutamic acid	5.46 g	3.29 g
Glycine	1.25 g	0.75 g
Proline	1.71 g	1.03 g
Serine	1.69 g	1.02 g

Fatty acids (21)

Nutrient	Per portion	Per 100 g
SFA 8:0	0 g	0 g
SFA 10:0	0 g	0 g
SFA 12:0	0 g	0 g
SFA 14:0	0.038 g	0.023 g
SFA 16:0	2.81 g	1.69 g
SFA 18:0	1.12 g	0.68 g
SFA 20:0	0 g	0 g
MUFA 18:1	5.15 g	3.10 g
PUFA 18:2	6.73 g	4.05 g
PUFA 18:3	0.41 g	0.25 g
PUFA 20:4	0 g	0 g
SFA 22:0	0.19 g	0.11 g
MUFA 14:1	0 g	0 g
MUFA 16:1	0 g	0 g
MUFA 20:1	0.075 g	0.045 g
MUFA 22:1	0 g	0 g
SFA 15:0	0 g	0 g
SFA 17:0	0.056 g	0.034 g
SFA 24:0	0 g	0 g
MUFA 17:1	0.093 g	0.056 g
PUFA 20:3	0 g	0 g

Source: USDA FoodData Central, FDC 174272: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat tempeh

USDA lists 2 preparations of tempeh. The tempeh page puts them side by side, per 100 g and per portion.

Compare every tempeh preparation

Next questions

Every common food in legumes and legume productscalories, protein, fat and carbohydrate side by side
Foods A to Z
Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion

Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov