Tempeh
Checked by us One serving: 85 g (about ½ cup) · 163 kcal
Protein, plus niacin and riboflavin.
Nothing to watch.
Good for
How we counted this
What one serving (85 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- A lot
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
17.2 g in one serving: 31% of the 56 g a day men need, 37% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A lot
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Learn more
4.99 mg in one serving: 31% of the 16 mg a day men need, 36% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
- A lot
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Learn more
0.3 mg in one serving: 23% of the 1.3 mg a day men need, 27% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
14 more nutrients below “a lot”
- Some
Magnesium
Your muscles and nerves need it to work.
Learn more
68.9 mg in one serving: 17% of the 400 mg a day men need, 22% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- Some
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0.18 mg in one serving: 14% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
- Some
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
211 mg in one serving: 13% of the 1,600 mg a day men need, 19% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Some
Iron
Carries oxygen in your blood.
Learn more
2.3 mg in one serving: 29% of the 8 mg a day men need, 13% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
- Some
Calcium
Builds your bones and teeth.
The label says 94.4 mg of calcium. Your body gets about 34.8 mg.
From our evidence: Calcium on the label vs calcium absorbed →
Learn more
tested at 130 mg · Haron et al. 2010: tempeh · grade A
- 2Tempeh85 g · 36.9% gets in · tested at 130 mg ◇35mglabel 94
Listed: 94.4 mg. The word above is read from how well this calcium gets in compared with milk’s: 94.4 mg × 36.9% (gets in from this food) ÷ 32.1% (from milk) = 109 mg, counted as milk’s calcium, which is 11% of 1,000 mg a day.
Source: NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- 2
- Some
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
350 mg in one serving: 10% of the 3,400 mg a day men need, 13% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- A little
Zinc
Your immune system and healing wounds depend on it.
Learn more
0.97 mg in one serving: 9% of the 11 mg a day men need, 12% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- A little
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0.07 mg in one serving: 6% of the 1.2 mg a day men need, 6% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- A little
Folate
Your body needs it to make DNA and to divide new cells.
Learn more
20.4 µg in one serving: 5% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
- A little
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Learn more
0.07 µg in one serving: 3% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- Almost none
Selenium
Your thyroid uses it to make its hormones.
Learn more
0 µg in one serving: under 1% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- Almost none
Vitamin A
Your eyes need it to see in dim light.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
0 µg in one serving: under 1% of the 900 µg a day men need, under 1% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- Almost none
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
0 mg in one serving: under 1% of the 90 mg a day men need, under 1% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
- Almost none
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
0 µg in one serving: under 1% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
Missing from our databases for this food, so left out, not counted as zero: fibre, vitamin E, vitamin K1, choline and omega-3: EPA + DHA.
Watch out
How we counted this
Checked for cadmium and lead: fine at normal amounts.
Cadmium
Nothing to watchYou’d need about 4.2 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 1.74 µg
How we got this
A serving a day adds 9.8% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 78% of the limit.
An average adult already takes in about 71% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 8,500 g a week would reach the limit.
Why this rating: Eating it daily comes to 595 g a week, which stays within the 2,500 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 9.8% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap.
EFSA (2012) Cadmium dietary exposure in the European population. EFSA Journal 10(1):2551 · grade B
Lead
Nothing to watchYou’d need about 14 servings a day, every day, of this food alone to double the lead an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 6.8–7.3% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 2.46 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
adds 7.0%
EFSA (2012) Lead dietary exposure in the European population. EFSA Journal 10(7):2831 · grade B
Also measured in it
Figures from the dataset. None has a limit to be rated against, so none is a verdict.
Oxalate: 47–65 mg per 100 g in the sources we hold. · Alwahsh 2005 · grade B
We haven’t rated this food for oxalate. We count only a figure that comes from a grade A or B source and says it was measured per 100 g of the food as eaten, and none of the figures here does both.
Phytate, as the source gives it: 236–366 mg/100 g (dry weight) · Chan 2007 · grade A
Phytate (also written InsP6, IP6 or phytic acid), the form in which plants store phosphorus, is found in whole grains, beans and nuts. It binds zinc in the gut and lowers how much zinc and plant (non-heme) iron you absorb. No limit applies.
Source: NIH Office of Dietary Supplements, Zinc fact sheet · NIH Office of Dietary Supplements, Iron fact sheet
Tyramine: 4.4 mg per kg fresh weight, so about 0.37 mg in a 85 g serving. (mean 4.36 · standard deviation 4.63 · range nd–10.66 · n 7) · Costacatala 2026 · grade A
For scale, EFSA found no reported ill effects at 6 mg of tyramine in a meal for people on the older MAO-inhibitor antidepressants, 50 mg for those on the newer ones and 600 mg for healthy people not taking them, based on limited data. EFSA 2011
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 85 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
A food is listed only if it gives clearly more: at least a fifth more than this food, and at least 10% of the daily amount more.
More of what it’s good for
More protein
Chicken breast, roasted26.4 g in 85 g (this food: 17.2 g) · but less riboflavin
Ground beef, 80% lean, cooked23 g in 85 g (this food: 17.2 g) · but less riboflavin
More niacin
- Chicken breast, roasted16.8 mg in 85 g (this food: 4.99 mg) · but less riboflavin
Deli turkey breast9.88 mg in 85 g (this food: 4.99 mg) · but less riboflavin
More riboflavin
Eggs, hard-boiled0.44 mg in 85 g (this food: 0.3 mg) · but less protein and niacin
Amounts as listed, not adjusted for how much gets in.
More nutrients per serving, counted together
The other main-dish proteins we’ve checked with more nutrients per serving than this one, counting at most 100 kcal. One score ranks them all, so the same few often lead.
Soybeans, cooked- More omega-3: ALA (508 mg vs 211 mg)
- More iron (4.37 mg vs 2.3 mg)
- More selenium (6.21 µg vs 0 µg)
Tofu, calcium-set- More calcium (298 mg vs 94.4 mg)
- More selenium (7.57 µg vs 0 µg)
- More iron (4.56 mg vs 2.3 mg)
- Less riboflavin (0.04 mg vs 0.3 mg)
- Less niacin (1.87 mg vs 4.99 mg)
Tilapia, cooked- More selenium (46.2 µg vs 0 µg)
- More vitamin B12 (1.58 µg vs 0.07 µg)
- More vitamin D (3.15 µg vs 0 µg)
- Less riboflavin (0.06 mg vs 0.3 mg)
- Less omega-3: ALA (38.3 mg vs 211 mg)
Where the calcium card measured that less calcium gets in than from milk, calcium counts for less; everything else is as listed.
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Losing weight: fewer calories, and more nutrients, protein and fibre for each calorie.
Lentils, cooked- 99 kcal in 85 g (this food: 163)
- More folate (154 µg vs 20.4 µg)
- Less riboflavin (0.06 mg vs 0.3 mg)
- Less niacin (2.05 mg vs 4.99 mg)
- Soybeans, cooked
- More omega-3: ALA (508 mg vs 211 mg)
- More iron (4.37 mg vs 2.3 mg)
- More selenium (6.21 µg vs 0 µg)
- Tofu, calcium-set
- 65 kcal in 85 g (this food: 163)
- More calcium (298 mg vs 94.4 mg)
- More selenium (7.57 µg vs 0 µg)
- More iron (4.56 mg vs 2.3 mg)
- Less riboflavin (0.04 mg vs 0.3 mg)
- Less niacin (1.87 mg vs 4.99 mg)
Building muscle: more protein and more calories, per 100 g.
- Ground beef, 80% lean, cooked27 g protein · 272 kcal per 100 g
1 food out of the 10 other main-dish proteins we’ve checked and could compare gives clearly more protein, and more calories, per 100 g.
Why some foods aren’t suggested
Left out: Bacon, pan-fried (Worth knowing: dioxins and dioxin-like PCBs · portions too different to compare by weight).
Left out: Beef liver, pan-fried (Copper: limit it).
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Tempeh
How the serving was set: 85 g (Health Canada K.1, tofu or tempeh)
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 0.248 g | 0.21 g | 0.13 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| Calcium | 111 mg | 94.35 mg | 57.81 mg | listed used | US food database (USDA SR Legacy) #174272 | C |
| 120 mg | 102 mg | 62.5 mg | second database · not used | UK food tables (CoFID 2021) #13-118 | C | |
| 111 mg | 94.35 mg | 57.81 mg | copy of USDA · not used | Canadian Nutrient File 2026 #3321 | C | |
| Carbohydrate | 7.64 g | 6.49 g | 3.98 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| Energy | 192 kcal | 163.2 kcal | – | FDC Energy (kcal) used | US food database (USDA SR Legacy) | – |
| Fat | 10.8 g | 9.18 g | 5.63 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| 6.4 g | 5.44 g | 3.33 g | second database · not used | UK food tables (CoFID 2021) #13-118 | C | |
| Cholesterol | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #174272 | C |
| Fatty acids, total saturated | 2.539 g | 2.16 g | 1.32 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| Folate | 24 µg | 20.4 µg | 12.5 µg | listed used | US food database (USDA SR Legacy) #174272 | C |
| 76 µg | 64.6 µg | 39.58 µg | second database · not used · 3.2× | UK food tables (CoFID 2021) #13-118 | C | |
| Iron | 2.7 mg | 2.3 mg | 1.41 mg | listed used | US food database (USDA SR Legacy) #174272 | C |
| 3.6 mg | 3.06 mg | 1.88 mg | second database · not used | UK food tables (CoFID 2021) #13-118 | C | |
| Magnesium | 81 mg | 68.85 mg | 42.19 mg | listed used | US food database (USDA SR Legacy) #174272 | C |
| 70 mg | 59.5 mg | 36.46 mg | second database · not used | UK food tables (CoFID 2021) #13-118 | C | |
| Niacin (B3, niacin equivalents) | 5.873 mg | 4.99 mg | 3.06 mg | listed used | Canadian Nutrient File 2026 #3321 | C |
| Phosphorus | 266 mg | 226.1 mg | 138.54 mg | listed used | US food database (USDA SR Legacy) #174272 | C |
| 200 mg | 170 mg | 104.17 mg | second database · not used | UK food tables (CoFID 2021) #13-118 | C | |
| Potassium | 412 mg | 350.2 mg | 214.58 mg | listed used | US food database (USDA SR Legacy) #174272 | C |
| 370 mg | 314.5 mg | 192.71 mg | second database · not used | UK food tables (CoFID 2021) #13-118 | C | |
| Protein | 20.29 g | 17.25 g | 10.57 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| 20.7 g | 17.6 g | 10.78 g | second database · not used | UK food tables (CoFID 2021) #13-118 | C | |
| Riboflavin (B2) | 0.358 mg | 0.3 mg | 0.19 mg | listed used | US food database (USDA SR Legacy) #174272 | C |
| 0.48 mg | 0.41 mg | 0.25 mg | second database · not used | UK food tables (CoFID 2021) #13-118 | C | |
| Selenium | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174272 | C |
| Sodium | 9 mg | 7.65 mg | 4.69 mg | listed used | US food database (USDA SR Legacy) #174272 | C |
| 6 mg | 5.1 mg | 3.13 mg | second database · not used | UK food tables (CoFID 2021) #13-118 | C | |
| Thiamin (B1) | 0.078 mg | 0.07 mg | 0.04 mg | listed used | US food database (USDA SR Legacy) #174272 | C |
| 0.19 mg | 0.16 mg | 0.1 mg | second database · not used · 2.4× | UK food tables (CoFID 2021) #13-118 | C | |
| Vitamin A | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174272 | C |
| Vitamin B12 | 0.08 µg | 0.07 µg | 0.04 µg | listed used | US food database (USDA SR Legacy) #174272 | C |
| 0.1 µg | 0.09 µg | 0.05 µg | second database · not used | UK food tables (CoFID 2021) #13-118 | C | |
| Vitamin B6 | 0.215 mg | 0.18 mg | 0.11 mg | listed used | US food database (USDA SR Legacy) #174272 | C |
| 1.86 mg | 1.58 mg | 0.97 mg | second database · not used · 8.7× | UK food tables (CoFID 2021) #13-118 | C | |
| Vitamin C | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #174272 | C |
| 0 mg | 0 mg | 0 mg | second database · not used | UK food tables (CoFID 2021) #13-118 | C | |
| Vitamin D | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174272 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #13-118 | C | |
| Water | 59.65 g | 50.7 g | 31.07 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| 61 g | 51.85 g | 31.77 g | second database · not used | UK food tables (CoFID 2021) #13-118 | C | |
| Zinc | 1.14 mg | 0.97 mg | 0.59 mg | listed used | US food database (USDA SR Legacy) #174272 | C |
| 1.8 mg | 1.53 mg | 0.94 mg | second database · not used | UK food tables (CoFID 2021) #13-118 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Copper | 0.56 mg | 0.48 mg | 0.29 mg | listed used | US food database (USDA SR Legacy) #174272 | C |
| 0.67 mg | 0.57 mg | 0.35 mg | second database · not used | UK food tables (CoFID 2021) #13-118 | C | |
| Ash | 1.62 g | 1.38 g | 0.84 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| Energy | 803 kj | 682.55 kj | 418.23 kj | listed used | US food database (USDA SR Legacy) #174272 | C |
| Vitamin A, IU | 0 iu | 0 iu | 0 iu | listed used | US food database (USDA SR Legacy) #174272 | C |
| Vitamin D (D2 + D3), International Units | 0 iu | 0 iu | 0 iu | listed used | US food database (USDA SR Legacy) #174272 | C |
| Folic acid | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174272 | C |
| Folate, food | 24 µg | 20.4 µg | 12.5 µg | listed used | US food database (USDA SR Legacy) #174272 | C |
| Folate, DFE | 24 µg | 20.4 µg | 12.5 µg | listed used | US food database (USDA SR Legacy) #174272 | C |
| Tryptophan | 0.194 g | 0.16 g | 0.1 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| Threonine | 0.796 g | 0.68 g | 0.41 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| Isoleucine | 0.88 g | 0.75 g | 0.46 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| Leucine | 1.43 g | 1.22 g | 0.74 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| Lysine | 0.908 g | 0.77 g | 0.47 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| Methionine | 0.175 g | 0.15 g | 0.09 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| Cystine | 0.193 g | 0.16 g | 0.1 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| Phenylalanine | 0.893 g | 0.76 g | 0.47 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| Tyrosine | 0.664 g | 0.56 g | 0.35 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| Valine | 0.92 g | 0.78 g | 0.48 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| Arginine | 1.252 g | 1.06 g | 0.65 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| Histidine | 0.466 g | 0.4 g | 0.24 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| Alanine | 0.96 g | 0.82 g | 0.5 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| Aspartic acid | 1.995 g | 1.7 g | 1.04 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| Glutamic acid | 3.292 g | 2.8 g | 1.71 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| Glycine | 0.754 g | 0.64 g | 0.39 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| Proline | 1.03 g | 0.88 g | 0.54 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| Serine | 1.019 g | 0.87 g | 0.53 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| Fatty acids, total trans | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| SFA 8:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| SFA 10:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| SFA 12:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| SFA 14:0 | 0.023 g | 0.02 g | 0.01 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| SFA 16:0 | 1.693 g | 1.44 g | 0.88 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| SFA 18:0 | 0.677 g | 0.58 g | 0.35 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| SFA 20:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| MUFA 18:1 | 3.103 g | 2.64 g | 1.62 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| PUFA 18:2 | 4.052 g | 3.44 g | 2.11 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| PUFA 18:3 | 0.248 g | 0.21 g | 0.13 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| PUFA 20:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | 0 g | listed used | Canadian Nutrient File 2026 #3321 | C |
| SFA 22:0 | 0.113 g | 0.1 g | 0.06 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| MUFA 14:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| MUFA 16:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| MUFA 20:1 | 0.045 g | 0.04 g | 0.02 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| MUFA 22:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| Fatty acids, total monounsaturated | 3.205 g | 2.72 g | 1.67 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| Fatty acids, total polyunsaturated | 4.3 g | 3.66 g | 2.24 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| SFA 15:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| SFA 17:0 | 0.034 g | 0.03 g | 0.02 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| SFA 24:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| MUFA 17:1 | 0.056 g | 0.05 g | 0.03 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| PUFA 20:3 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174272 | C |
| Manganese | 1.3 mg | 1.11 mg | 0.68 mg | listed used | US food database (USDA SR Legacy) #174272 | C |
| 1.4 mg | 1.19 mg | 0.73 mg | second database · not used | UK food tables (CoFID 2021) #13-118 | C | |
| Niacin (B3, preformed) | 2.64 mg | 2.24 mg | 1.38 mg | listed used | US food database (USDA SR Legacy) #174272 | C |
| 3.2 mg | 2.72 mg | 1.67 mg | second database · not used | UK food tables (CoFID 2021) #13-118 | C | |
| Pantothenic acid (B5) | 0.278 mg | 0.24 mg | 0.14 mg | listed used | US food database (USDA SR Legacy) #174272 | C |
| 1.06 mg | 0.9 mg | 0.55 mg | second database · not used · 3.8× | UK food tables (CoFID 2021) #13-118 | C | |
| Retinol | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174272 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #13-118 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Absorption studies
Studies of how much of a nutrient gets in; those done in animals are marked. This page quotes a figure only from a study that passes our screen: adults, graded A, of this food in this preparation, with a test dose on record and a source that has passed our evidence check. The exception is calcium on our calcium card: its figure comes from the card’s own study, checked with the card, and is marked “used” even where that study misses a step of this screen. The others are listed so nothing is hidden, each with the first check it fails.
| Study | Nutrient | Absorbed | Test dose | People | Grade | On this page |
|---|---|---|---|---|---|---|
| Haron et al. 2010: tempeh standard · not stated in the abstract abstract only | Calcium | 36.9 % | 130 mg | 20 | A | Used |
Hazard rows as the dataset rates them
- Cadmium · Nothing to watch: under the limit · A daily serving adds 9.8% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · EFSA 2012 · B
- Lead · Nothing to watch: doesn’t double average intake · adds 7.0% · EFSA 2012 · B
- Soy allergy · Worth knowing · Soy is a Health Canada priority allergen · Health Canada, priority allergens · A
Oxalate, phytate and gut-tolerance measurements
- fodmap excess fructose: none (glucose and fructose both trace) g/100 g · fresh weight · as sold · grade B · UK food tables (CoFID 2021)
- fodmap fos: kestose, nystose, 1F-nystose each < 0.0100 g/100 g g/100 g · as sold · as sold · grade A · Natale 2025
- fodmap total: 0.26 g per serve · per serve (serve size not stated) · as classified by the paper (preparation not stated) · grade B · Tuck 2018
- histamine: category mean, standard deviation 184.51, n = 21 mg/kg · as sold · soy-fermented foods (category) · grade B · Sanchezperez 2021
- histamine: mean 0.35 · standard deviation 0.64 · range nd–1.62 · n 7 mg/kg · fresh weight · as sold (commercial tempeh, soybean, Rhizopus) · grade A · Costacatala 2026
- histamine: 100 mg/kg · dry matter · as sold (commercial tempe, fresh) · grade A · Nout 1993
- oxalate total: 47–65 mg/100 g · not stated · not stated · grade B · Alwahsh 2005
- phytate: 236–366 mg/100 g · dry weight · not stated · grade A · Chan 2007
- tyramine: mean 4.36 · standard deviation 4.63 · range nd–10.66 · n 7 mg/kg · fresh weight · as sold (commercial tempeh, soybean, Rhizopus) · grade A · Costacatala 2026
- tyramine: 500–575 mg/kg · dry matter · as sold (commercial tempe, fresh) · grade A · Nout 1993
- tyramine: mean 1575 · n 1 mg/kg · dry matter · laboratory-made tempe (soaked 4 C, boiled, sterilised, Rhizopus oligosporus only, 45 h at 30 C) · grade B · Nout 1993
Sources
- Al-Wahsh IA et al. 2005, J Agric Food Chem (oxalate and phytate in soy foods)
alwahsh2005· secondary source · Publisher copyright (journal article) - Chan SSL et al. 2007 (phytate in soy foods)
chan2007· abstract only · Publisher copyright (journal article) - Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - Public Health England, Composition of Foods Integrated Dataset (CoFID) 2021
cofid-2021· dataset · Open Government Licence v3.0 - Costa-Catala J, Tabanelli G, Diez-Gonzalez A, Latorre-Moratalla ML, Vidal-Carou MC, Comas-Baste O. Managing bioactive amines in plant-based fermented products. Food Control 2026;181:111749. · doi:10.1016/j.foodcont.2025.111749
costacatala2026· full text read · repository copy (Universitat de Barcelona); licence not checked - EFSA (2012) Cadmium dietary exposure in the European population. EFSA Journal 10(1):2551 · doi:10.2903/j.efsa.2012.2551
efsa-2012-cadmium-exposure· full text read · EFSA Journal: CC BY-ND 4.0 - EFSA (2012) Lead dietary exposure in the European population. EFSA Journal 10(7):2831 · doi:10.2903/j.efsa.2012.2831
efsa-2012-lead-exposure· full text read · EFSA Journal: CC BY-ND 4.0 - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Health Canada, Common food allergens (priority allergens list)
hc-priority-allergens· page · Government of Canada terms (Crown copyright; not OGL) - Natale A, Fiori F, Turati F, La Vecchia C, Parpinel M, Rossi M. Quantification of naturally occurring prebiotics in selected foods. Nutrients 2025;17:683 · doi:10.3390/nu17040683
natale2025· full text read · CC BY 4.0 (MDPI) - Nout MJR, Ruikes MMW, Bouwmeester HM, Beljaars PR. Effect of processing conditions on the formation of biogenic amines and ethyl carbamate in soybean tempe. J Food Safety 1993;13:293-303. · doi:10.1111/j.1745-4565.1993.tb00114.x
nout1993· full text read · Wageningen repository copy (Article 25fa) - Haron H, Shahar S, O'Brien KO, Ismail A, Kamaruddin N, Rahman SA. Absorption of calcium from milk and tempeh consumed by postmenopausal Malay women using the dual stable isotope technique. Int J Food Sci Nutr 2010;61:125–37 · doi:10.3109/09637480903348080 · PMID 19995131
pmid:19995131· abstract only · Publisher copyright (journal article) - Sánchez-Pérez S et al. 2021, Nutrients 13:1395, Table 1 (histamine)
sanchezperez2021· full text read · CC BY 4.0 - Tuck C, Ly E, Bogatyrev A, Costetsou I, Gibson P, Barrett J, Muir J. Fermentable short chain carbohydrate (FODMAP) content of common plant-based foods and processed foods suitable for vegetarian- and vegan-based eating patterns. J Hum Nutr Diet 2018;31(3):422-435 · doi:10.1111/jhn.12546 · PMID 29473657
tuck2018· abstract only · Publisher copyright
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.