Protein in Tempeh: How Much per 100g and per Portion
Tempeh provides 20.7g of protein per 100g. This is a high amount for a plant-based food, with protein contributing half of its total calories. To get a 30g serving of protein from tempeh, you would need to eat about 145g.
CoFID 13-118 · Tempeh
What the numbers say
- Protein per calorie. Tempeh offers 12.5g of protein for every 100 calories. Protein accounts for 50% of its total energy content.
- Ranking in its group. Among the beans, pulses and soya foods analysed on this site, tempeh ranks first for protein content per 100g.
- Fat, sugar and salt. Based on UK front-of-pack guidance, tempeh is rated as low in sugar and salt. Its fat content is classified as medium.
- Fibre content. The amount of dietary fibre in this sample of tempeh was not determined in the official UK food composition data.
Tempeh macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 166 kcal 697 kJ |
8% | – |
| Protein | 20.7g | 41% | – |
| Fat | 6.4g | 9% | medium |
| of which saturates | n/a | n/a | – |
| Carbohydrate | 6.4g | 2% | – |
| of which sugars | 0.9g | 1% | low |
| Fibre | n/a | – | – |
| Salt | 0.01g | 0% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in tempeh by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 80g | 16.6g | 133 | 5.1g | 5.1g |
| 100g | 20.7g | 166 | 6.4g | 6.4g |
| 200g | 41.4g | 332 | 12.8g | 12.8g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of tempeh for 20g or 30g of protein
- To get 20g of protein, you would need a 97g portion of tempeh, which contains 160 calories.
- For a larger 30g protein target, the required amount is 145g of tempeh, providing 241 calories.
- A 200g portion, often the size of a retail block, delivers a substantial 41.4g of protein and 332 calories.
How it compares with other beans, pulses and soya foods
Tempeh is a standout protein source within the beans, pulses and soya food group. The data shows it ranks first for protein content per 100g among all foods in this category on our site. With 20.7g of protein, it contains substantially more than other soya products like tofu (8.1g) and soya beans (14.0g). It also provides more protein per 100g than other popular plant-based options such as edamame (12.2g) and broad beans (9.0g). When measured by protein per calorie, it ranks second in its group, making it an efficient choice for those tracking their macronutrient intake.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Tempeh | 20.7g | 166 | 12.5g |
| Soya Beans | 14g | 141 | 9.9g |
| Tofu | 8.1g | 73 | 11.1g |
| Broad Beans | 9g | 91 | 9.9g |
| Edamame | 12.2g | 142 | 8.6g |
Quick answers
Is tempeh a high-protein food?
Yes, with 20.7g of protein per 100g, tempeh is a high-protein food, particularly when compared to other plant-based sources like tofu (8.1g) and soya beans (14.0g).
How does tempeh compare to tofu for protein?
Tempeh contains more than double the protein of tofu. Per 100g, tempeh has 20.7g of protein, while tofu has 8.1g.
How much tempeh do I need for 30g of protein?
You would need to eat 145g of tempeh to get 30g of protein. This amount would also provide 241 calories, 9.3g of fat and 9.3g of carbohydrates.
When to speak to a GP or dietitian
- This food contains soya, one of the 14 allergens that UK food law requires to be declared. If you have a soya allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.