Cooked Tempeh Nutrition Facts for Protein-Focused Meals

Tempeh has a firm texture that can work in bowls, sandwiches, and mixed vegetable dishes. To understand its nutrition, start with the product and preparation instead of assuming every plant-based protein has the same values. This card uses the USDA reference for cooked tempeh. The serving is 100 grams of the cooked ingredient before sauces or other meal components are included. That portion provides approximately 195 calories, 19.9 grams of protein, and 11.4 grams of total fat in USDA FoodData Central. All values come from the same cooked-tempeh record and serving basis. Protein and total fat are rounded to one decimal place. The figures are estimates for a reference food, not an exact statement about every packaged tempeh product. The cooked description matters when deciding what to weigh. A package may give nutrition for the product as sold, while a recipe may change its moisture during preparation. Follow the package's preparation instructions and keep the food record consistent with the state being measured. Do not take an uncooked weight and automatically treat it as the same amount of cooked tempeh. Tempeh products can also differ in their ingredients. Some include grains, seeds, seasonings, or marinades, and ready-seasoned versions may have additional components. Read the ingredient list and Nutrition Facts label for the product you bought. That specific information should guide your calculation when it differs from the generic reference. The word tempeh alone is not enough to establish identical nutrition across products. For a protein-focused meal, tempeh can be one component alongside vegetables and a grain or another base. These are serving possibilities, not a fixed meal plan or a recipe with calculated totals. Record the amount of each ingredient if you want to describe the complete dish. The protein shown on this card is the tempeh contribution for the stated portion, not a universal target for lunch or dinner. Sauces and cooking additions should remain visible in the calculation. A marinade, oil, nut-based sauce, or sweet glaze changes the finished recipe. Even when an ingredient is added mainly for flavor, its amount can matter. Use matching label information or a credible reference for each component, then divide the recipe total according to the actual number and size of servings. If preparing several portions, note the cooked yield and distribute the tempeh consistently. Equal-looking containers may contain different amounts of the protein ingredient or sauce. Measuring components before assembly can make a repeated meal easier to reproduce. If the meal is served family-style, use the amount actually eaten rather than assuming an equal share of the entire dish. The practical takeaway is to match the product, use a consistent cooked-weight reference, and count additions separately. Clear ingredient facts support flexible meal planning without suggesting that tempeh alone guarantees health benefits, muscle gain, or weight loss. Source: USDA FoodData Central, tempeh, cooked, FDC 172467. https://fdc.nal.usda.gov/food-details/172467/nutrients #TempehNutrition #HighProteinMeals #PlantProtein #ServingSize