The Nutritional Value of Tempeh
Though often eaten by vegans or vegetarians, Tempeh has clear nutritional benefits for everyone who chooses to eat this all-natural plant protein source as part of a healthy diet.
Tempeh, made of soybeans, is a high protein food. It is most commonly eaten as an alternative to meat-based proteins. The soy protein in Tempeh has no cholesterol or saturated fat, making it healthier than protein from animal sources. The soy protein in tempeh becomes more digestible as a result of the fermentation process. A half-cup serving provides 15 grams of protein, 30 percent of daily recommendations. This same serving size has only 160 calories. The high fiber content can help prevent color cancer and other intestinal issues.
Tempeh is also known as a good source of Vitamin B12, or Riboflavin; a 4-ounce serving provides nearly a quarter of the daily recommended value of this vitamin. Other beneficial nutrients in a serving of Tempeh include 92 milligrams of calcium, 342 milligrams of potassium, 221 milligrams of phosphorus, and 20mcg of folate. Magnesium, manganese, and copper are also found naturally in tempeh.
Tempeh also contains isoflavone, which has been shown to improve bone mineral content and reduce the risk of osteoporosis. This antioxidant helps fight cancer-causing free radicals and lower the incidence of high cholesterol and heart disease. Isoflavones also act like weak estrogens, and may alleviate symptoms of menopause like hot flashes and bone deterioration, and may also play a role in reducing breast or prostate cancers. A 1/2 cup serving of Tempeh contains 36 milligrams of isoflavone.
Tempeh is known for having beneficial probiotics, added during the fermentation process, which can help to boost the immune system or even assist with weight loss. These “good bacteria” produce natural antibiotics, inhibiting some kinds of harmful bacteria. They can also improve digestion and increase the absorption of minerals like calcium, iron, and zinc. Tempeh is especially recommended for diabetic patients who may have problems with animal-based protein sources.