What Is Tempeh? Nutrition, Health Benefits & How To Cook It

Tempeh is a traditional Indonesian food made of cooked and fermented soybeans. It has become popular among plant-based eaters as a high-quality source of protein. 

"It has a tangy, nutty taste and firm texture," women's health dietitian Valerie Agyeman, R.D., tells mbg. After they're cooked and fermented, the soybeans are packed into a brick-like cake, she explains. 

Tempeh is a healthy source of plant-based protein and other nutrients, like phosphorus, magnesium, riboflavin, and antioxidants, Agyeman says. "There are so many health benefits, including better heart health,2 stronger bones3, and better digestion4," she adds. 

Tofu and tempeh both come from soy products but are made differently. 

Tempeh is made from whole soybeans, which are cooked, fermented, then packed. Because it's fermented and less processed, tempeh tends to have a better nutrition profile than tofu, Kimberlain says. Nutritional benefits include higher protein, fiber, vitamins, and prebiotics.

Tofu, on the other hand, is made from coagulated soy milk. It comes in firm, soft, silken, and sprouted varieties. 

In most dishes, tempeh can replace meat-based products and tends to hold its shape better than tofu. One of our favorite brands to use is Lightlife. With five varieties to choose from (including buffalo), you're sure to find one to fit any recipe.

Agyeman recommends marinating, roasting, or grilling tempeh like meat, or adding it to pizzas, sandwiches, stir-fries, pastas, or stews.