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Food · Legumes and Legume Products

Tempeh nutrition facts

A typical portion of tempeh (1 cup; 166 g, tempeh) has 320 calories and 34g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 192 calories (tempeh) to 195 (cooked).

Nutrition Facts

Serving size1 cup (166g)
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 for Tempeh, 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
Sodium per 100 g
9mg
more than 17% of reference foods

1 cup weighs 166 g in USDA's record for Tempeh (FDC 174272).

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

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.

Every form of tempeh USDA describes

Cooked has the most calories per 100 g (195); the fewest: Tempeh (192)

Calories per 100 g by USDA description of tempehTempeh192Cooked195Calories per 100 g by USDA description of tempehTempeh192Cooked195Calories per 100 g by USDA description of tempehTempeh192Cooked195Calories per 100 g by USDA description of tempehTempeh192Cooked195Calories per 100 g by USDA description of tempehTempeh192Cooked195Calories per 100 g by USDA description of tempehTempeh192Cooked195Calories per 100 g by USDA description of tempehTempeh192Cooked195Calories per 100 g by USDA description of tempehTempeh192Cooked195Calories per 100 g by USDA description of tempehTempeh192Cooked195
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 2 USDA descriptions of tempeh, per 100 g
USDA descriptionCaloriesProteinFatSodium
Tempeh19220.3 g10.8 g9 mg
Tempeh, cooked19519.9 g11.4 g14 mg

Every nutrient in this record (74)

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

Energy, macronutrients and sugars (11)
NutrientPer portionPer 100 g% DV
Protein33.7 g20.3 g67%
Total lipid (fat)17.9 g10.8 g23%
Carbohydrate, by difference12.7 g7.64 g5%
Ash2.69 g1.62 g
Energy319 kcal192 kcal
Water99.0 g59.6 g
Cholesterol0 mg0 mg0%
Fatty acids, total trans0 g0 g
Fatty acids, total saturated4.21 g2.54 g21%
Fatty acids, total monounsaturated5.32 g3.21 g
Fatty acids, total polyunsaturated7.14 g4.30 g
Minerals (10)
NutrientPer portionPer 100 g% DV
Calcium, Ca184 mg111 mg14%
Iron, Fe4.48 mg2.70 mg25%
Magnesium, Mg134 mg81.0 mg32%
Phosphorus, P442 mg266 mg35%
Potassium, K684 mg412 mg15%
Sodium, Na14.9 mg9.00 mg1%
Zinc, Zn1.89 mg1.14 mg17%
Copper, Cu0.93 mg0.56 mg103%
Manganese, Mn2.16 mg1.30 mg94%
Selenium, Se0 µg0 µg0%
Vitamins (14)
NutrientPer portionPer 100 g% DV
Retinol0 µg0 µg
Vitamin A, RAE0 µg0 µg0%
Vitamin D (D2 + D3)0 µg0 µg0%
Vitamin C, total ascorbic acid0 mg0 mg0%
Thiamin0.13 mg0.078 mg11%
Riboflavin0.59 mg0.36 mg46%
Niacin4.38 mg2.64 mg27%
Pantothenic acid0.46 mg0.28 mg
Vitamin B-60.36 mg0.21 mg21%
Folate, total39.8 µg24.0 µg
Vitamin B-120.13 µg0.080 µg6%
Folic acid0 µg0 µg
Folate, food39.8 µg24.0 µg
Folate, DFE39.8 µg24.0 µg10%
Amino acids (18)
NutrientPer portionPer 100 g% DV
Tryptophan0.32 g0.19 g
Threonine1.32 g0.80 g
Isoleucine1.46 g0.88 g
Leucine2.37 g1.43 g
Lysine1.51 g0.91 g
Methionine0.29 g0.17 g
Cystine0.32 g0.19 g
Phenylalanine1.48 g0.89 g
Tyrosine1.10 g0.66 g
Valine1.53 g0.92 g
Arginine2.08 g1.25 g
Histidine0.77 g0.47 g
Alanine1.59 g0.96 g
Aspartic acid3.31 g2.00 g
Glutamic acid5.46 g3.29 g
Glycine1.25 g0.75 g
Proline1.71 g1.03 g
Serine1.69 g1.02 g
Fatty acids (21)
NutrientPer portionPer 100 g% DV
SFA 8:00 g0 g
SFA 10:00 g0 g
SFA 12:00 g0 g
SFA 14:00.038 g0.023 g
SFA 16:02.81 g1.69 g
SFA 18:01.12 g0.68 g
SFA 20:00 g0 g
MUFA 18:15.15 g3.10 g
PUFA 18:26.73 g4.05 g
PUFA 18:30.41 g0.25 g
PUFA 20:40 g0 g
SFA 22:00.19 g0.11 g
MUFA 14:10 g0 g
MUFA 16:10 g0 g
MUFA 20:10.075 g0.045 g
MUFA 22:10 g0 g
SFA 15:00 g0 g
SFA 17:00.056 g0.034 g
SFA 24:00 g0 g
MUFA 17:10.093 g0.056 g
PUFA 20:30 g0 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.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in tempeh?

320 in 1 cup (166 g) of tempeh; 192 to 195 per 100 g across USDA's descriptions.

How much protein is in tempeh?

34g in 1 cup; 20.3 g per 100 g.

How much sodium is in tempeh?

15mg in 1 cup; 9 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov