Tempeh: The Fermented Soybean Product That's Healthier Than Tofu

When it comes to plant-based protein alternatives, most people think of tofu. But many nutrition experts want you to consider tofu's even healthier soy-based cousin, tempeh. While somewhat lesser known, tempeh (pronounced tem-pay) is readily available and makes a delicious, nutrient-dense addition to salads, stir-fries, and tacos. Here's what you need to know about the benefits and how to incorporate it into your meatless meals.

Whereas tofu is made from soy curds, tempeh is made from de-hulled, partially cooked soybeans that are fermented with a starter made of Rhizopus oligosporus fungi spores. You can actually see the shape of the beans in the finished tempeh cakes, which add some satisfying texture. Unlike tofu which, by itself, has a flavor profile that could best be described as neutral, tempeh is chewy with an appealingly nutty taste that combines seamlessly with salty or spicy sauces and marinades.

The good news, though, is that non-GMO soy foods can be total nutritional powerhouses.

While tofu is a more well-known food among the plant-based community, functional medicine dietitian Brigid Titgemeier, RDN—and probably most of her peers—prefer tempeh, as it combines the virtues of soy with those specific to fermented foods. Here are a few of the top benefits of tempeh:

Additionally, the fermentation process breaks down the starches that can cause gassiness when we eat soy in its natural state, and it may better tolerated than other soy foods among people with a soy sensitivity.

Soy is the only legume, and the only plant food, whose proteins are assembled from the full complement of essential amino acids necessary for human life—making it the highest-quality protein option for those who forgo meat. And tempeh is a particularly potent source. One 3-ounce serving of tempeh contains 16 grams of protein (along with 7 grams of fiber and 10 percent of your daily value of iron), whereas the same amount of tofu has only about 6 grams of protein.

Soy is also the only food that has appreciable amounts of a group of phytochemicals called isoflavones, a type of plant estrogen. These isoflavones interact, albeit weakly, with human estrogen receptors in the body. There is, for example, a considerable amount of research looking into soy isoflavones' ability to help balance hormones and alleviate perimenopausal and menopausal symptoms like hot flashes2.

Tempeh is a great source of prebiotic fiber that acts like fertilizer for the good bacteria in our gut. When the bacteria in our gut consume and break down this type of fiber, they, in turn, produce beneficial short-chain fatty acids, including butyrate, which help strengthen and heal the gut lining and reduce systemic inflammation in the body.

Tempeh's isoflavones may boost your heart health as well. A research review3 evaluating 11 studies found that soy isoflavones, present in all soy products, can help significantly decrease levels of LDL and total cholesterol. 

One important health caveat to note: Soy can affect the thyroid gland, and there is research to suggest that high levels of soy consumption could raise TSH levels4 (not a good thing) in women with hypothyroidism. Accordingly, Titgemeier steers her clients with low thyroid issues, including Hashimoto's disease, away from all forms of soy.

Unlike a lot of plant-based meat substitutes, tempeh has its own appealing flavor and mixes well with most anything. Also, you don't have to cook it, but often, cooking tempeh gives it some nice added flavor. "It's hard to mess up and very versatile," says Titgemeier, offering the following suggestions on how to eat it: