Crispy Tempeh Bites
Quick answer
A medium portion of Crispy Tempeh Bites (100 g) contains 220 kcal, with 5.5 g of net carbohydrates and 21 g of protein. Its glycemic index is 20 (Low) for how fast it raises blood sugar, while its glycemic load per portion is 1.1 (Low) for its actual effect.
- Carbs8 g14.3%
- Protein21 g37.5%
- Fat12 g48.2%
- Fibre2.5 g
Percentages of total energy (calories)
If you love the nutrition of legumes but your stomach struggles with gas and bloating, traditional Indonesian tempeh is a smart choice. Cooked whole soybeans are fermented with a mould called Rhizopus oligosporus, which grows white threads that bind the beans into a firm cake with a nutty flavour. Crucially, fermentation breaks down a large share of the complex sugars (oligosaccharides) that cause gas in the colon and reduces the phytic acid that hinders mineral absorption, giving you 21g of protein per 100g along with fibre, iron and magnesium.
💡 Smart Nutritional Guidance
Consumption advice
A 100g portion is a light but filling main course and suits anyone managing weight and appetite, thanks to the combination of protein and fibre.
Best preparation methods
Cut the tempeh into small cubes and steam them for 5 minutes first to remove any bitterness, then stir-fry with a spoonful of coconut oil (or olive oil for less saturated fat), crushed garlic, ground coriander and a pinch of cumin until golden and crisp.
Important Nutritional Note
Always cook tempeh before eating it (stir-fried, baked or steamed) rather than eating it raw, for safety and better flavour. It is made from soy, so avoid it if you have a soy allergy.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (100 g) |
|---|---|---|
| Calories | 220 kcal | 220 kcal |
| Protein | 21 g | 21 g |
| Carbohydrate | 8 g | 8 g |
| Available carbohydrate | 5.5 g | 5.5 g |
| Fat | 12 g | 12 g |
| Dietary fibre | 2.5 g | 2.5 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Asian dishes with a glycemic index (33), it ranks 2 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Crispy Tempeh Bites good for weight loss?
It can be a useful part of a weight-loss plan because it provides 9.5 g of protein per 100 kcal, and protein supports fullness. A 100 g portion gives 220 kcal.
How does Crispy Tempeh Bites affect blood sugar?
Its glycemic index is 20 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 100 g portion has a glycemic load of 1.1 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Crispy Tempeh Bites?
A typical 100 g portion of Crispy Tempeh Bites provides about 220 kcal, 21 g protein, 8 g carbohydrate, 12 g fat and 2.5 g fibre.
Why is tempeh easier to digest than ordinary legumes?
Fungal fermentation breaks down much of the raffinose and stachyose that cause bloating, improves mineral availability and reduces anti-nutrients, so many people with irritable bowel syndrome tolerate it in moderate portions.
What is the glycemic index of tempeh and does it raise blood sugar?
Its glycemic index is very low (20) and the glycemic load of a 100g portion is only about 1.1. The fibre and protein slow the breakdown of starch and support steady glucose levels.
Does tempeh taste like tofu?
No. Tofu is neutral in taste and soft in texture, while tempeh is firm with a chew like mushrooms or meat and an earthy, nutty flavour reminiscent of toasted nuts.
Read also
- Prediabetes: How to Stop the Train and Lower Your HbA1cGuide
- Gestational Diabetes Guide: Normal Levels and Foods to EatGuide
References & Scientific Sources
- The glycemic index of this food is a clinically reviewed estimate by the WiBo Health medical team, not a laboratory measurement from the International GI Tables (Atkinson 2021). GI bands (low ≤ 55 · medium 56–69 · high ≥ 70) follow: ISO 26642:2010. Food products — Determination of the glycaemic index (GI) and recommendation for food classification. International Organization for Standardization; 2010. www.iso.org/standard/43633.html
- Definition of available carbohydrate and glycemic load: FAO/WHO. Carbohydrates in human nutrition: report of a joint FAO/WHO expert consultation. FAO Food and Nutrition Paper 66. Rome; 1998. www.fao.org/4/w8079e/w8079e00.htm
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.