How much protein is in tempeh?
Tempeh has 17.3 g of protein per 3 oz (85 g) — that's 20.3 g per 100 g, or about 5.8 g per ounce. One 3 oz is roughly 35% of the 50 g Daily Value for protein.
USDA FoodData Central · fermented soy · FDC 174272
Protein & macros by portion
| Portion | Protein | Calories | Fat | Carbs |
|---|---|---|---|---|
| 3 oz (85 g) | 17.3 g | 163 | 9.2 g | 6.5 g |
| 100 g | 20.3 g | 192 | 10.8 g | 7.6 g |
| 1 oz (28 g) | 5.8 g | 54 | 3.1 g | 2.2 g |
Values computed from USDA per-100 g data (FDC 174272, SR Legacy). fermented soy.
One of the few plant foods that really is a protein
Most plant proteins come with an asterisk — beans and grains carry modest protein and lean on each other to round out their amino acids. Tempeh is a different animal. A normal 3 oz serving (85 g) delivers about 17.3 g of protein for roughly 163 calories, which is 20.3 g per 100 g and lands it squarely in meat-and-fish territory rather than the moderate band where most legumes sit. A full 8 oz (227 g) block carries about 46 g of protein. Made from whole soybeans, it’s also a complete protein — all nine essential amino acids in usable amounts — so unlike rice-and-beans logic, tempeh stands on its own without a partner. On this site it shows up as a genuine protein source, not a “plant protein, with caveats” footnote.
It’s worth saying plainly: tempeh is higher in protein than tofu. Both come from soy, but tofu is made from strained soy milk while tempeh ferments and presses the whole bean, so per serving tempeh runs denser and protein-richer (about 20.3 g per 100 g versus tofu’s ~17.3 g). Firm, sliceable, and meaty in a way tofu isn’t, it’s the plant protein that comes closest to standing in for a cut of meat on the plate.
What fermentation adds
The other thing that sets tempeh apart is how it’s made. Cooked soybeans are inoculated with a culture and fermented into a firm cake — and that process does more than bind the beans together. Fermentation introduces probiotics and partially breaks down the soy, which makes tempeh’s protein and minerals easier to digest than unfermented soy for many people. Because it’s built from the whole bean rather than strained curds, tempeh keeps the soybean’s fiber instead of leaving it behind — one reason it sits a little heavier and more satisfying than an equal slab of tofu. Beyond the macros it also brings iron, potassium, and some calcium, with no cholesterol.
Put it together and tempeh is one of the few plant foods you can anchor a meal around without apology: two 3 oz servings clear 30-plus grams of complete protein, fiber and probiotics riding along for free. If you’d rather grab a ready block than start from scratch, the packaged option below — Lightlife Organic Three Grains Tempeh, which scored an A- on Labelgrade — is a solid place to begin. And if you want to compare it against the other soy and legume proteins here, see tofu, edamame, and black beans; our protein-per-day guide covers how much you actually need.
Packaged plant protein options, graded
If you'd rather grab it off a shelf, here are the best-graded plant protein in our catalog — each scored on our transparent 6-dimension Labelgrade.
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Labelgrade 89/100 · 16 g protein · 170 cal
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Frequently Asked Questions
How much protein is in tempeh?
About 17.3 g of protein in a 3 oz serving (85 g), which is 20.3 g per 100 g, or roughly 5.8 g per ounce (USDA FDC 174272). A full 8 oz (227 g) block holds about 46 g of protein. That puts tempeh among the highest-protein plant foods you can buy — higher per serving than tofu.
Is tempeh a good protein source?
Yes — genuinely. Unlike most plant foods, tempeh really is a protein food, not a carbohydrate or fat that happens to carry some protein. At about 17.3 g per 3 oz it lands in the same range as a serving of meat or fish, and because it's a complete protein you can build a meal around it without pairing. It's one of the few plant proteins that needs no asterisk.
How much protein is in a block of tempeh?
A standard 8 oz (227 g) block holds about 46 g of protein, based on 20.3 g per 100 g (USDA FDC 174272). A 3 oz (85 g) slab is roughly 17.3 g, and a single ounce is about 5.8 g. Tempeh is dense and firm, so a normal portion delivers a lot of protein for its size.
Is tempeh a complete protein?
Yes. Tempeh is made from fermented whole soybeans, and soy is the rare plant food that supplies all nine essential amino acids in usable amounts. Its protein quality scores alongside animal foods, so — like tofu and edamame — tempeh counts as complete on its own and doesn't need to be combined with a grain the way beans or lentils do.
What is tempeh good for nutritionally?
Protein is the headline at about 20.3 g per 100 g, but the fermentation is the differentiator: it adds probiotics and makes the soy easier to digest, and because tempeh uses the whole soybean it keeps the bean's fiber rather than straining it out the way tofu does. It also supplies iron, potassium, and calcium, and is cholesterol-free. Firm and meaty, it's the plant protein closest to standing in for meat.
When was this data last verified?
2026-06-03, against USDA FoodData Central FDC 174272 (Tempeh; SR Legacy). We re-verify reference pages periodically and update when the underlying USDA entry changes.
Whole-food values are USDA reference data and are not assigned a Labelgrade — that score is for branded packaged products, where ingredients and added sugar/sodium actually vary. See our methodology and how much protein you need per day.