Is Tempeh Good for You?

Tempeh is a food product made of fermented soy. Originally from Indonesia, tempeh has a distinctive texture. Unlike tofu, which is soft and can crumble, tempeh has a more solid consistency. It can be sliced and used as a meat replacement in recipes or eaten alone. Aside from being a versatile food, tempeh also has good nutritional value.

Vitamin B12

Tempeh is one of the few non-animal foods that contain vitamin B-12. In general, strict vegetarians who consume no dairy and no eggs might need B-12 supplementation. However, people who consume tempeh regularly might be getting some of their needed dosage. According to Whitney Graduate Research Fund at Florida State University, 100 g of tempeh contains up to 0.12 mcg of vitamin B-12. That's about the same quantity of B-12 you'll find in one-quarter of a chicken breast. You need a total of 6 mcg a day to meet your daily requirements.

Protein

Tempeh is a good source of protein. Four oz. or about 100 g of tempeh contain 17 g of protein. This is about the same amount you'll find in 100 g of pork chops or chicken legs. It's higher than the protein content of cheese. One added benefit is that tempeh is low in fat and contains no cholesterol.

Other Nutrients

Tempeh contains 80 mg of calcium per 100 grams. Although that's less than you'll find in dairy products, it's still a significant contribution to your daily requirements. Tempeh also contains small amounts of iron, manganese and zinc.

Other Benefits

Because tempeh is made from soybeans, it also provides benefits you would normally associate with eating soy. When part of an overall healthy, low-fat diet, soy can help lower cholesterol levels, protect against heart disease, improve bone density and could be key to help prevent osteoporosis, according to Columbia University Health Services.