Plant-based foods › Tempeh
Tempeh on a plant-based diet
Tempeh is fermented soya, pressed into a firm cake. It is high in protein and a useful source of iron and zinc, and the fermentation makes its minerals a little easier to absorb than in many other pulses.
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Because it uses the whole soya bean, tempeh is more protein-dense and fibre-rich than tofu, and it brings iron and zinc along with it. Fermentation lowers the phytates that otherwise limit mineral absorption, so more of what it contains is available to you.
How to get the most from it
Steam or simmer tempeh for ten minutes before cooking to soften any bitterness, then marinate and pan-fry, grill or crumble it into a ragu. A splash of something acidic, or a vitamin C-rich side, helps with the iron.
Tempeh nutrition
| Nutrient | Per 1/2 cup (84g) | % of RNI |
|---|---|---|
| Iron | 2.27mg | 26% |
| Zinc | 0.958mg | 14% |
| Protein | 17g | 38% |
Per-serving figures from the Plentish dataset (source: USDA FoodData Central). % of RNI uses the adult UK reference intake.
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Recipes with Tempeh
- Tempeh and broccoli traybake (Plus)
- Satay tempeh skewers (Plus)
Common questions
Is tempeh healthier than tofu?
Neither is strictly better. Tempeh is higher in protein and fibre and is fermented; tofu is softer, more versatile and, when calcium-set, a better calcium source. Both are excellent.
Does tempeh have B12?
No, not reliably. Despite being fermented, tempeh is not a dependable B12 source. Use fortified foods or a supplement for B12.