Tempeh is the one of the nutritious products made from soybeans, which forms the staple food of Indonesia. It is enjoying a growing popularity across the globe, for its nutty taste and nougat-like texture. Tempeh also owes its popularity to the fact that it can be consumed in a variety of ways. Formed by fermenting the soybeans, tempeh is highly rich in proteins. Besides, it contains fiber, iron, copper, manganese, isoflavones and several other minerals, which contribute significantly to the health of a person. Today, it has become one of the principal choices in the vegetarian cuisine and makes an excellent alternative to the meat. We bring you the nutritional value of tempeh, in the table given below.
Tempeh Nutrition Facts
Amount of Navy Beans: 1 cup
Total Weight of Navy Beans: 166 g
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Nutrients
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Amount
|
|
Basic Components
Carbohydrate
|
15.6 g
|
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Protein
|
30.8 g
|
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Water
|
99.0 g
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Ash
|
2.7 g
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Caffeine
|
2.7 g
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Theobromine
|
2.7 g
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Calories
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|
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Total Calories
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1340 KJ
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Calories From Fat
|
628 KJ
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Calories From Protein
|
448 KJ
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Calories From Carbohydrate
|
266 KJ
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Carbohydrate
|
|
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Dietary Fiber
|
15.6 g
|
|
Starch
|
15.6 g
|
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Sugars
Sucrose
|
15.6 g
15.6 g
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Glucose
|
15.6 g
|
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Fructose
|
15.6 g
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Lactose
|
15.6 g
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Maltose
|
15.6 g
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Galactose
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15.6 g
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Fats
|
|
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Total Fat
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17.9 g
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Saturated Fat
|
3.7 g
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Monounsaturated Fat
|
5.0 g
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Polyunsaturated Fat
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6.4 g
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Vitamins
|
|
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Thiamin
|
0.1 mg
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Riboflavin
|
0.6 mg
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Niacin
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4.4 mg
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Vitamin B6
|
0.4 mg
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Folate
Food Folate
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39.8 mcg
39.8 mcg
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Dietary Folate Equivalents
|
39.8 mcg
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Vitamin B12
|
0.1 mcg
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Pantothenic Acid
|
0.5 mg
|
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Choline
|
0.5 mg
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Betaine
|
0.5 mg
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Minerals
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|
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Calcium
|
184 mg
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Copper
|
0.9 mg
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Iron
|
4.5 mg
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Magnesium
|
134 mg
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Manganese
|
2.2 mg
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Phosphorus
|
442 mg
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Potassium
|
684 mg
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Sodium
|
14.9 mg
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Zinc
|
1.9 mg
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Saturated Fats
|
|
|
4:00
|
3.7 g
|
|
6:00
|
3.7 g
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|
14:00
|
33.2 mg
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|
16:00
|
2490 mg
|
|
17:00
|
49.8 mg
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|
18:00
|
996 mg
|
|
19:00
|
996 mg
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|
22:00
|
166 mg
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|
Mono unsaturated Fat
|
|
|
17:01
|
83.0 mg
|
|
18:1 undifferentiated
|
4565 mg
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|
18:1 c
18:1 t
|
4565 mg
4565 mg
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Polyunsaturated Fat
|
|
|
16:2 undifferentiated
|
6.4 g
|
|
18:2 undifferentiated
|
5960 mg
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|
18:2 n-6 c, c
|
5960 mg
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|
18:2 c, t
|
5960 mg
|
|
18:2 t, c
|
5960 mg
|
|
18:2 t, t
|
5960 mg
|
|
18:2 i
|
5960 mg
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|
18:2 t not further defined
|
5960 mg
|
|
18:03
|
365 mg
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18:3 n-3, c, c, c
|
365 mg
|
|
18:3 n-6, c, c, c
|
365 mg
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|
18:4 undifferentiated
|
365 mg
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|
20:2 n-6 c, c
|
365 mg
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|
Other Fats
|
|
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Omega 3 Fatty Acids
|
365 mg
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Omega 6 Fatty Acids
|
5960 mg
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Amino Acids
|
|
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Alanine
|
1594 mg
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Arginine
|
2078 mg
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Cystine
|
320 mg
|
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Glycine
|
1252 mg
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Histidine
|
774 mg
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Isoleucine
|
1461 mg
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Leucine
|
2374 mg
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Lysine
|
1507 mg
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Methionine
|
291 mg
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Phenylalanine
|
1482 mg
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Proline
|
1710 mg
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Serine
|
1691 mg
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Threonine
|
1321 mg
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Tryptophan
|
322 mg
|
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Tyrosine
|
1102 mg
|
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Valine
|
1527 mg
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|
Hydroxyproline
|
1691 mg
|
|
Glutamic Acid
|
5465 mg
|
|
Aspartic Acid
|
3312 mg
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Buying & Storing Tips
- Today, tempeh is an extremely popular food and hence is widely available in the markets.
- While buy tempeh, make sure that it has thin whitish bloom all over its body.
- Black or grayish spots are normal on tempeh. But, be careful that you do not buy tempeh with pink, yellow or blue coloration, as this indicates over-fermentation.
- In case the whole tempeh is not used at one time, wrap the remaining with plastic and keep it in the refrigerator.
- Tempeh stays well for around ten days in the refrigerator and for several months in the freezer.
