Tempeh Offers More Protein Than Eggs and All Nine Essential Amino Acids, Vogue Reports
A 3-ounce portion of tempeh contains 18 grams of complete protein, which is significantly more than the 6 grams found in a large egg. Pronounced "tem-pay," tempeh is crafted from whole black or yellow soybeans that undergo fermentation with Rhizopus oligosporus, resulting in a rich texture and umami taste. This food has its roots in Indonesia, dating back over 400 years, and holds cultural importance in regions like Southeast Asia, South Korea, and China. Tempeh is also a source of probiotics, calcium, and iron. Gena Hamshaw, MS, RDN, CDN, estimates that each serving provides 15 to 17 grams of protein, with fermentation potentially boosting nutrient absorption. For a homemade version, combine 8 oz of yellow soybeans, one teaspoon of tempeh starter, and 2 tablespoons of apple cider vinegar, allowing it to ferment for 24–36 hours.
Key facts
- A 3-ounce (84-gram) serving of tempeh contains 18 grams of complete protein, more than the roughly 6 grams in one large egg
- Tempeh is made from whole black or yellow soybeans fermented with Rhizopus oligosporus, compacted into loaves and wrapped in banana leaves
- Tempeh originated in Indonesia, with history traced back 400 years—possibly over 1,000—to the island of Java
- Tempeh contains all nine essential amino acids, including L-glutamic acid, L-leucine, L-aspartic acid, and L-arginine
- Gena Hamshaw of the Mount Sinai Kidney Center in New York City estimates 15 to 17 grams of protein per 3-ounce serving
- A 3-ounce serving provides 9 grams carbohydrates, 9 grams total fat, 9 milligrams sodium, and 54% of the RDA for manganese
- Tempeh is commonly eaten in Indonesia, Southeast Asia, South Korea, and China, with variants using chickpeas or hemp and flax seeds
- Home preparation requires 8 oz (250 g) yellow soybeans, one teaspoon tempeh starter, and 2 tablespoons apple cider vinegar, fermented at 85°–91°F (29°–32°C) for 24–36 hours
Entities
Artists
- Gena Hamshaw
Institutions
- Vogue
- Bon Appetit
- Mount Sinai Kidney Center
Locations
- Indonesia
- Java
- Southeast Asia
- South Korea
- China
- New York City