Nutritional values of tempeh
Since tempeh is made from whole soybeans, it is rich in fibre and soy isoflavones. It is also a generous source of many nutrients such as calcium, B-vitamins and iron. As opposed to other soya products, tempeh can contain a small amount of vitamin B12, which is coming from the bacteria which do grow with the tempeh cultures.Nutrional values of tempeh (per 100g):
| Water |
54.9
|
g |
| Energy |
199
|
kcal |
| Energy |
833
|
kJ |
| Protein |
19.0
|
g |
| Fat (total lipid) |
7.7
|
g |
| Fatty acids, saturated |
1.11
|
g |
| Fatty acids, mono-unsaturated |
1.7
|
g |
| Fatty acids, poly-unsaturated |
4.3
|
g |
| Carbohydrates |
17.0
|
g |
| Fiber |
4.8
|
g |
| Ash |
1.4
|
g |
| Isoflavones |
53
|
mg |
| Calcium, Ca |
93.0
|
mg |
| Iron, Fe |
2.3
|
mg |
| Magnesium, Mg |
70.0
|
mg |
| Phosphorus, Mg |
206
|
mg |
| Potassium, K |
367
|
mg |
| Sodium, Na |
6.0
|
mg |
| Zinc, Zn |
1.81
|
mg |
| Copper, Cu |
0.67
|
mg |
| Manganese, Mn |
1.43
|
mg |
| Selenium, Se |
8.8
|
µg |
| Vitamin C (ascorbic acid) |
0.0
|
mg |
| Thiamin (vitamin B1) |
0.131
|
mg |
| Riboflavin (vitamin B2) |
0.111
|
mg |
| Niacin (vitamin B3) |
4.63
|
mg |
| Panthotenic acid (vitamin B5) |
0.355
|
mg |
| Vitamin B6 |
0.299
|
mg |
| Folic acid |
52.0
|
µg |
| Vitamin B12 |
1.0
|
µg |
| Vitamin A |
69
|
µg |
[Source: USDA Nutrient Database for Standard Reference] | ||
Comments
Tempeh for ketogenic diet
Tempeh will have lower levels of absorbable carbohyrdates, but I don't have figures. Flatulence is caused by stachyose and raffinose, both of which are reduced during tempeh fermentation.Rob - 16/11/2013
Tempeh is gezonder dan tofu
Wetenschappers onderzochten de invloed van een verhoogde consumptie van sojaproducten bij 719 ouderen en vonden dat verhoogde consumptie van tofu resulteerde in een slechter geheugen. Aan de andere kant constateerden ze een gunstig verband tussen de consumptie van tempeh en een beter geheugen. Volgens de onderzoekers zou dit te maken hebben met het hoge gehalte aan folaten. Dus meer tempeh eten, voor ik het vergeten ben!Willy - 30/09/2014
Tempeh for ketogenic diet
We are using the ketogenic diet for persons with uncontrolled epilepsy, in which we use a lot of soy. We have been using soy for the last 15years. But, we face a lot of problems such as flatulence and malodorous stools.We are very much interested in using Tempeh for our patients.
The Ketogenic diet is a low carbohydrate diet, so please let us know if you have any information whether tempeh has a higher absorbable carbohydrate content than raw soy beans (which has 5% absorbable carbohydrate namely, sucrose).
Janak - 16/11/2013