Tempeh

Asian dishes

An Indonesian heritage treasure: whole fermented soybeans formed into a firm block with a pleasant nutty flavour. Tempeh stands out among protein sources because it is fully fermented and keeps the whole bean with its fibre; its glycemic index is very low (≈20) and it is very easy to digest.

Glycemic index

Low

Clinically reviewed estimate

Glycemic load

1.5

per 100 g portion

Calories

193

kcal per 100 g

Protein

g per 100 g

💡 Smart Nutritional Guidance

Consumption advice

Cut tempeh into thin slices and roast it in an air fryer or the oven with soy sauce and olive oil; it gives deep fullness and calm energy that lasts for hours.

Best preparation methods

Steaming tempeh slices for 5 minutes before marinating helps remove any slight bitterness and lets the spices and marinade soak deep into the fermented block.

Important Nutritional Note

Thanks to natural fermentation, phytates are broken down and proteins partly predigested, which improves the absorption of minerals such as magnesium, iron and zinc compared with unfermented soybeans.

Nutrition facts

Nutrient	Per 100 g	Per typical portion (100 g)
Calories	193 kcal	193 kcal
Protein	20 g	20 g
Carbohydrate	7.6 g	7.6 g
Available carbohydrate	7.6 g	7.6 g
Fat	11 g	11 g
Dietary fibre	0 g	0 g

The typical portion is approximate, for comparison purposes.

Comparison & smarter alternatives

Among the foods in Asian dishes with a glycemic index (14), it ranks 1 (lowest first). This is one of the lowest-GI foods in its group.

Smart alternatives from the same family:

Frequently asked questions

Is Tempeh good for weight loss?

It can be a useful part of a weight-loss plan because it provides 10.4 g of protein per 100 kcal, and protein supports fullness. A 100 g portion gives 193 kcal.

How does Tempeh 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 1.5 (Low), so the effect of this portion on blood sugar is limited.

What is the nutritional value of a typical portion of Tempeh?

A typical 100 g portion of Tempeh provides about 193 kcal, 20 g protein, 7.6 g carbohydrate, 11 g fat and 0 g fibre.

📚 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). Methodology & details →

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.