Tempeh Is the Plant-Based Food With More Protein Than Eggs

In the endless search for plant-based, high-protein foods, tempeh stands out. Not only is the fermented soybean product extremely nutritious, it’s also delicious and satisfying. Shockingly, it even contains more protein than eggs. Plus, it has two things going for it that many other protein-rich, vegetarian foods don’t: a ton of probiotics and all nine essential amino acids.

With all that, it’s surprising that so many people have yet to give tempeh a try. Below, a further look at all the reasons to include tempeh in your regular dietary rotation, whether you follow a plant-based diet or not.

Key Takeaways

• Tempeh is a fermented plant-based food source made from whole soybeans that you can incorporate into many meals for your protein goals.
• Tempeh is not only rich in protein, but it is also rich in probiotics, prebiotics, calcium, iron, and zinc.

What is tempeh?

Tempeh (pronounced “tem-pay”) is a cousin of tofu. But unlike tofu, which is made from curdled soy milk, tempeh is made from whole soybeans. Because of this, more of the legume’s nutritional properties—fiber, protein, vitamins—are retained.

Unlike tofu, tempeh is fermented, making it probiotic-rich. Thus, it has a deep, pronounced flavor packed with umami, which some people compare to hazelnuts. Traditionally, tempeh is made by fermenting whole black or yellow soybeans with the fungus Rhizopus oligosporus, and then compacting it into small loaves which are then wrapped in banana leaves to age. The technique gives the final product a dense, chewy texture.

Tempeh originated in Indonesia. According to our friends at Bon Appetit, its history “can be traced back 400 years (and possibly more than 1,000 years!) to the island of Java, where it holds great cultural significance.”

Though tempeh is still widely consumed and produced throughout Indonesia, tempeh is also commonly eaten across much of Southeast Asia, South Korea, and China. Today there are several versions of this nutritious “soy meat” on the market, some of which is prepared with other legumes like chickpeas or enriched with omega-rich seeds like hemp and flax.

The health benefits of tempeh

Like all fermented foods, tempeh is rich in probiotics beneficial to the gut microbiota. It also contains prebiotics which promote the production of short-chain fatty acids that reduce inflammation. “The fermentation process in tempeh-making is widely believed to improve the nutritional profile of the tempeh through enhancing the nutrients such as vitamins and minerals, improving the bioavailability of proteins, and decreasing anti-nutritional content,” notes a scientific review that examined the soy product’s health benefits.

To that end, tempeh is an excellent source of minerals like calcium, making it a plant-based way to help bone health and prevent osteoporosis. Other minerals, like iron, zinc, and phosphorus, make it beneficial for skin and hair health. It is also rich in soy isoflavones, phytochemicals which, according to the aforementioned review “can act as antioxidants that protect human cells from oxidative stress linked to aging and many chronic diseases including cardiovascular diseases, atherosclerosis, hypercholesterolemia, diabetes, neurodegenerative diseases, and even cancer.”

Interestingly, tempeh is one of the rare vegetarian foods that contains all nine of the essential amino acids, including L-glutamic acid, L-leucine, L-aspartic acid, and L-arginine. It also contains a ton of protein: a 3-ounce (84-gram) serving of tempeh provides 18 grams of complete protein. That’s more protein than one large egg, which contains around 6 grams.

84 grams of tempeh provides:

• Calories: 162
• Protein: 18 grams
• Carbohydrates: 9 grams
• Total fat: 9 grams
• Sodium: 9 milligrams
• Iron: 12% of the recommended daily allowance (RDA)
• Calcium: 9% of the RDA
• Riboflavin: 18% of the RDA
• Niacin: 12% of the RDA
• Magnesium: 18% of the RDA
• Phosphorus: 21% of the RDA
• Manganese: 54% of the RDA

How does protein in tempeh compare to other foods?

Tempeh is one of the more protein-dense plant foods. According to Gena Hamshaw, MS, RDN, CDN, outpatient clinical nutrition coordinator at the Mount Sinai Kidney Center in New York City, you can find about 15 to 17 grams of protein in a 3 ounce serving of the food. While it holds a little less protein than the more popular animal sources (a chicken breast typically has about 25 grams of protein per the same serving for reference), it has more than other plant-based options such as tofu. “The difference between tempeh and tofu is largely water content,” she says. “Tofu is made by coagulating soy milk and contains more water, while tempeh is made from whole fermented soybeans, making it denser in protein as well as fiber.”

Plus, the fermentation of tempeh could possibly increase protein digestibility. As Hamshaw explains it, the microorganisms used to make tempeh produce enzymes that begin breaking soybean proteins into smaller components during fermentation, including peptides and amino acids. “That process may make the protein structure easier for human digestive enzymes to access,” she adds. “Fermentation may also reduce compounds naturally present in beans, such as phytate and some enzyme inhibitors, that can limit nutrient availability.”

But more studies do need to be done. “It does not mean that tempeh is a magical protein or that people absorb a known, fixed percentage more protein from it than other soy foods,” she says.

Is it okay to eat tempeh every day?

Hamshaw says that for most people, tempeh can be eaten every day as it is minimally processed soy food that provides protein, fiber, iron, and unsaturated fat. “It’s an especially valuable protein option for people who eat mostly or entirely plant-based,” she says. “More broadly, tempeh can be a healthful swap when it takes the place of processed meat or frequent servings of red meat.”

Though you can eat tempeh everyday, she does recommend having a variety of different foods for a well-balanced meal.

Who shouldn’t eat tempeh?

Again, tempeh is safe for most people. But Hamshaw warns that it might not be for everyone. She recommends anyone with a soy allergy avoid the food as it is typically made from soybeans. She adds that people who are new to beans or higher-fiber plant foods may experience temporary gas or bloating (especially if you’re eating a large portion right away), and recommends you start with a smaller serving and then increase it gradually to help build your tolerance. And if you’re thinking of getting flavored, smoked, or pre-marinated versions of tempeh, be sure to read ingredient labels as some of these versions can be high in sodium, she says.

If you’re on certain medications, such as monoamine oxidase inhibitors, she says to ask your doctor on how to proceed with tempeh in your diet. “These medications can interfere with the body’s ability to break down tyramine, a compound found in some fermented and aged foods,” she explains. “In high enough amounts, tyramine can cause a potentially dangerous rise in blood pressure.” If you’re using a thyroid hormone replacement like levothyroxine, she says it’s best to avoid any soy foods too close when you take your medicine as soy can reduce how your body absorbs the medicine.

How to ferment your own tempeh at home

For those who love a kitchen task, tempeh can be made at home—though be forewarned, the preparation can be long and laborious. Still, the goodness of the final product justifies the effort.

Ingredients:
Makes about 18 oz (500 g) of tempeh

• 8 oz (250 g) yellow soybeans
• One teaspoon tempeh starter
• 2 tablespoons apple cider vinegar
• Vacuum desiccator

Preparation:

Rinse the soybeans well, then soak for about 12 hours. Drain, then rub beans between fingers to remove as many skins as possible. Boil the hulled beans for about 30 minutes, until they are cooked but still whole and firm, not flaky. Dry well by spreading across a cloth or paper towels. Once dry, then place them in a bowl with the apple cider vinegar. Then add the starter, mixing well.

Pour the bean mixture into airtight freezer bags pierced the tip of a knife to create air holes. Using your hands to compact, shape the mixture into thick blocks. Place in the desiccator at 85° and 91°F (29°–32°C), and let ferment for 24-36 hours until a thin white mold appears on the blocks. Store in the refrigerator, and consume within 5 days.

How to cook tempeh

Pre-made tempeh is widely available at most grocery stores. It can be marinated just like meat, as well as steamed, baked, fried, stir-fried, and air-fried. Try it in place of tofu or meat in curries and stir-fries or in any dish in which you want a flavorful protein boost.

Use it in salads by marinating in soy sauce, lime juice, and black pepper, cutting it into thin strips, and sauteing with a little coconut oil. Or use it in place of croutons by seasoning it and stir-frying. Or, use sliced tempeh as a filling in sandwiches by marinating and baking on a cookie sheet until it is golden and crispy. You can also crumble it over scrambled eggs or your omelets for a double dose of protein.

Tempeh also makes a tasty vegan alternative to parmesan cheese. Bake or pan-fry tempeh in thick slices until crispy, then crumble it over pasta dishes with nutritional yeast.

Hamshaw says that there's no special cooking method you need to improve tempeh’s protein absorption. The most important steps are to cook tempeh thoroughly and to eat a large enough portion that will meaningfully contribute to your protein goals. “Around 3 to 4 ounces will typically supply about 15 to 20 grams of protein, depending on the brand,” she says. “Tempeh can be marinated and baked, crumbled and sauteed, or cubed and stir fried, among other preparation methods, [and] pairing tempeh with grains, vegetables, or other plant foods can make a meal even more satisfying and nutritionally diverse.”

Meet the Experts

• Gena Hamshaw, MS, RDN, CDN, outpatient clinical nutrition coordinator at the Mount Sinai Kidney Center in New York City

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