The Benefits of Tempeh—and Why Nutritionists Say It’s Better Than Tofu

Whether you follow a plant-based diet or you are trying to eat less meat, it's worth adding tempeh to your meals. First, you need to know what tempeh is, then we'll share the health benefits of eating it. They are undoubtedly impressive, thanks to tempeh's high protein content and essential nutrients. This fermented food also has a meaty texture and nutty, earthy flavor, making it a delicious addition to all kinds of dishes. We spoke to nutrition experts to learn more about this superfood and why it deserves a place in your rotation.

What Is Tempeh?

Tempeh is a fermented soy product. It's a traditional food in Indonesia, and is made by soaking, boiling, and fermenting whole soybeans with Rhizopus spores, a type of beneficial mold. This creates a firm block of packed soybeans with white speckles, though some may have brown or black spots. (This is completely normal!)

Although tempeh has been around for centuries, it has only become popular in the U.S. in recent years. At the grocery store, you can find it in the refrigerated section next to other soy products, like tofu and plant-based meat alternatives. Tempeh is available flavored or plain, making it easy to incorporate into recipes.

Health Benefits of Tempeh

If you're curious what makes tempeh so good for you, check out these health benefits, as outlined by nutritionists.

High in Protein

As mentioned, tempeh is made of fermented soybeans, which contain more protein than any other legume, says Susan Greeley, RDN, registered dietitian nutritionist and instructor of plant-based culinary arts at the Institute of Culinary Education in New York City. This makes tempeh a high-protein food, offering an impressive 33.7 grams of protein per cup, according to data from the USDA.

Soybeans are also a complete protein, meaning they contain all nine essential amino acids the body needs. This is noteworthy for those who follow vegan or vegetarian diets, as it's one of the few plant-based sources of complete protein.

Increases Satiety

Due to the high protein content of tempeh, it can promote fullness and reduce hunger. Protein slows digestion and increases the release of satiety hormones, which tell your brain that you're full, says Lauri Wright, PhD, RDN, LD/N, FADA, registered dietitian nutritionist, associate professor, and director of nutrition programs at the University of South Florida. "Protein also helps stabilize blood sugar levels, reducing cravings and preventing energy crashes," adds Wright. "That's why meals with tempeh can help you feel satisfied longer."

Helps Gut Health

Fermented foods like tempeh can benefit gut health. For starters, tempeh contains probiotics, which are beneficial live bacteria, says Jake Howman, MS, RDN, LD, registered dietitian nutritionist at The Ohio State University Wexner Medical Center. "These probiotics help balance the gut microbiome, improve digestion, and increase nutrient absorption," explains Howman. Tempeh also contains prebiotics, or "non-digestible fibers that act as food for the good bacteria in your gut," says Wright. This helps the good bacteria thrive, ultimately improving overall digestive health and supporting regularity, shares Wright.

Supports Immune Function

As tempeh benefits the gut, it also helps the immune system. That's because the gut is home to many immune cells, including those that find and fight harmful germs. More specifically, as the probiotics in tempeh support a healthy gut environment, they also enhance immune function and protect against harmful bacteria, says Howman.

Protects the Heart

Soybeans contain isoflavones, or plant compounds known as phytoestrogens, says Greeley. Isoflavones have been shown to lower cholesterol levels, especially LDL ("bad") cholesterol, potentially reducing the risk of heart disease. Tempeh also contains potassium and fiber, which can help reduce high blood pressure and high cholesterol, respectively. 

Reduces Disease Risk

Tempeh contains myriad antioxidants, including isoflavones, vitamin E, manganese, and copper,  says Wright. These antioxidants neutralize harmful free radicals in the body, thereby reducing oxidative stress. As a result, "these antioxidants protect cells from damage linked to chronic diseases such as heart disease and cancer," explains Howman. "This supports overall health by promoting healthy cell function and a strong immune system," he adds.

Promotes Healthy Bones

"Tempeh is a plant-based source of calcium, which is essential for building and maintaining strong bones," explains Howman. This is especially helpful as we get older, as bone loss increases over time. "It also provides vitamin K2, which helps direct calcium to the bone," says Howman. Plus, tempeh provides magnesium and phosphorous, two minerals that contribute to healthy bone structure, per Wright.

Tempeh vs. Tofu

Although tempeh and tofu are both soy products, the two foods are not the same. Tempeh is made of fermented soybeans, so it's firm and chunky. You can see the whole beans in the cake. In contrast, tofu is made of soybean curd that's been pressed into a block. It doesn't contain whole beans, so it's much smoother than tempeh.

Both are good sources of protein and calcium, but tempeh beats tofu. It has more fiber (though tofu wins for calcium). Tempeh also has more protein than tofu because it is made from whole soy beans. Another plus is that it is a fermented food, whereas tofu is not.

How to Eat Tempeh

Tempeh has an umami, nutty flavor and chunky texture, making it a unique addition to your meals. It can typically be used just like you would meat or tofu.

If you need inspiration, our experts shared these ideas:

• With pasta: Use tempeh instead of ground meat in your favorite basic meat sauce.
• In tacos: Give Taco Tuesday a plant-based twist by replacing ground meat with crumbled tempeh. It also works well in nachos or burritos.
• In salads: Add crumbled tempeh to salads, says Greely. The ingredient will add fiber and protein, making your salad more filling.
• In stir fry: "Use tempeh in any stir recipe in place of—or in addition to—other proteins," suggests Greeley.
• In smoothies: It might sound strange, but tempeh is a great protein-rich smoothie ingredient, notes Greeley. Try pairing it with sweet ingredients, like berries and honey, to help balance any bitterness. 
• As meat-free bacon: Marinate tempeh slices in soy sauce, maple syrup, apple cider vinegar, and liquid smoke, then bake until crispy. These bacon-inspired strips can be used in sandwiches, salads, and more.