Tempeh Nutrition Value for Healthy Eating
Mineral-rich, a good source of protein, and its fermented! What’s not to love about tempeh? A traditional food in Asia, specifically Indonesia, tempeh is still relatively unknown in the West. It is basically a cake of soybeans which have been fermented. Nuts and grains can be added. The texture is soft and chunky, the flavor, earthy and nutty. Like tofu this food is versatile in cooking, taking on the flavor of what it is cooked with. Learn about the nutrition and value of tempeh and find out why soy cakes are a great addition to the diet.
Soy Protein
As a low-fat source of protein tempeh is an ideal substitute for red meat. Especially for those who need to follow a heart healthy diet, soy protein is perfect. One four ounce serving includes 20 grams of protein, which is about one-third of the daily recommended requirement for the average adult. Where other sources of protein such as steak, pork, and even chicken come with a hefty dose of calories and fat, tempeh only has 225 calories for a four ounce serving and 12 grams of fat, 3.7 of which are saturated fat.
Tempeh Vitamins and Minerals
Tempeh is an excellent source of vitamins and minerals. As far as vitamin content per serving these soybean cakes are ideal sources of several of the B vitamins, including vitamin B12, B2, niacin, riboflavin, and folate. These nutrients are necessary for the body to deal with stress, for proper metabolism, and for healthy nerve functioning. Folate is a very important nutrient for pregnant women. In conjunction with B vitamins it helps to reduce histamine levels. High levels of histamine in the body are linked to an increased risk of atherosclerosis.
One serving of tempeh also has:
- 72.5% of the daily value of manganese
- 30.5% of copper
- 28.7% of phosphorus
- 21.9% of magnesium
Rich in manganese, this food is great for improving metabolism, healthy nerves, and a healthy immune system. Copper and zinc are necessary for normal healing and immune health. Phosphorous is needed for proper growth, kidney function, and heart rhythm. Magnesium balances with calcium in the body and acts to ensure proper nerve and muscle impulses, heart rhythm, and energy production. Tempeh is also a respectable source of iron, potassium, and zinc.
How to Enjoy
How to enjoy tempeh nutrition, value for healthy eating, and the unique flavor? This food is as flexible and versatile as tofu. It can be simply sauteed and served with steamed rice, diced and added to a vegetable stir-fry, or broiled and served with cheese and condiments on a whole wheat role. Consider tempeh as a healthy meat substitute — use in place of ground beef or chicken. With a nutty flavor and chunky texture it can be served with your favorite sauce and a plate of rice or pasta. Be creative and know that when you are enjoying tempeh you are including a low-fat, protein and nutrient-rich food in your diet.
References
World’s Healthiest Foods https://www.whfoods.com/genpage.php?tname=foodspice&dbid=126
Nutrition Data https://nutritiondata.self.com/facts/legumes-and-legume-products/4381/2
Balch, Phyllis A. " Prescription for Nutritional Healing." Fourth Edition (Penguin Books, 2006).
photo credit: Norwichnuts (CC/flickr) https://www.flickr.com/photos/veganfeast/3857236542/sizes/m/in/photostream/
