Quick answer: Tempeh contains about 20g of protein per 100g, and like all soya foods it provides all nine essential amino acids. A 150g portion gives roughly 30g of protein, which is in the range sports nutrition guidelines suggest per meal for active people.
More people are training on plant-based or flexitarian diets, and the most common question is the same: can I get enough protein? This guide looks at how much protein active people typically aim for, where tempeh fits, and how to build it into training meals.
How much protein do active people need?
For the general adult population, UK guidance is about 0.75g of protein per kilogram of body weight per day. Sports nutrition bodies recommend more for people who train regularly. A joint position paper from the American College of Sports Medicine, the Academy of Nutrition and Dietetics and Dietitians of Canada suggests 1.2 to 2.0g per kilogram per day for athletes, whether they focus on strength or endurance.
For a 70kg person, that works out at roughly 85g to 140g of protein a day.
Timing matters too. The same guidance suggests spreading protein across the day in moderate amounts, around 0.25 to 0.3g per kilogram per meal, including a portion within a couple of hours after training. For most people that means 20 to 40g of protein per meal.
How tempeh compares
Protein per 100g, from USDA FoodData Central:
| Food (per 100g) | Protein | Energy |
|---|---|---|
| Chicken breast, cooked | 31g | 165 kcal |
| Tempeh | 20g | 192 kcal |
| Firm tofu | 17g | 144 kcal |
| Eggs | 13g | 143 kcal |
| Lentils, cooked | 9g | 116 kcal |
Chicken is more concentrated, but tempeh is one of the most protein-dense whole plant foods. It also brings fibre and carbohydrate that chicken does not, which is useful if you are fuelling for training rather than cutting calories. For a closer look at how it compares with tofu, see our article Tempeh vs Tofu: How Do They Compare Nutritionally?
Is plant protein as good?
Protein quality depends on two things: whether a food contains all the essential amino acids, and how well your body can digest and use them. Soya scores well on both counts and is one of the few plant proteins that is complete on its own.
There is one honest difference. Studies suggest that whey and other dairy proteins stimulate muscle protein building slightly more per gram than soya, largely because they contain more leucine, an amino acid that acts as a trigger for the process. In practice, plant-based athletes can close the gap by eating a slightly larger portion of protein at each meal, or by combining tempeh with other protein sources such as lentils, beans, seeds or (for flexitarians) dairy and eggs.
Protein contributes to a growth in muscle mass and to the maintenance of muscle mass. Like any protein food, tempeh works best as part of an overall diet that meets your energy needs, alongside consistent training.
Building tempeh into training meals
Before training
Two to three hours before a session, aim for a balanced meal with carbohydrate for energy and moderate protein. For example, a tempeh and vegetable stir-fry with rice. Keep portions moderate and leave time to digest, as high-fibre foods eaten right before exercise can feel heavy.
After training
Within a couple of hours after training, combine protein with carbohydrate. Some ideas:
- A grain bowl with 150g of marinated tempeh, quinoa, roasted vegetables and a tahini dressing (around 35g of protein in total)
- Tempeh, egg and spinach breakfast wrap after a morning session
- Crumbled tempeh in a chilli with kidney beans and rice
Meal prep
Tempeh is well suited to batch cooking. It holds its shape, does not go soggy, and keeps well in the fridge for several days once cooked. Steam or simmer it for 10 minutes, then marinate and bake a tray at the start of the week to add to lunches.
A sample training day
For a 70kg person aiming for around 110g of protein:
- Breakfast: porridge made with soya milk, topped with seeds (about 20g)
- Lunch: grain bowl with 150g tempeh (about 35g)
- Snack: Greek or soya yoghurt with nuts (about 15g)
- Dinner: lentil and vegetable curry with rice (about 25g)
- Evening: hummus and wholemeal pitta (about 15g)
Exact amounts depend on brands and portions. If you have specific performance goals or a medical condition, a registered dietitian or sports nutritionist can tailor this to you.
Advice from the gym floor: Ian Dowe
Ian Dowe is a world champion bodybuilder who opened Dowe Dynamics, an old-school gym in Archway, north London, in 1994. With more than 50 years of experience coaching body transformations, he is also a keen supporter of our tempeh.
In his article Building Muscle on a Vegetarian or Vegan Diet, Ian makes the point that the training is exactly the same whatever you eat; plant-based lifters simply need a little more planning. He suggests aiming for around 1.6 to 2.2g of protein per kilogram of body weight, towards the upper end on a vegan diet, spread over three or four meals, and lists tofu and tempeh among the best plant protein sources. It is well worth a read alongside this guide.
Frequently asked questions
How much protein is in tempeh?
About 20g per 100g. A 200g pack contains around 40g.
Is tempeh a complete protein?
Yes. Tempeh is made from soya beans, which contain all nine essential amino acids.
Is tempeh better than chicken for protein?
Chicken breast contains more protein per 100g (about 31g versus 20g). Tempeh adds fibre and is a whole plant food, so the better choice depends on your diet and goals.
Can you build muscle on a plant-based diet?
Muscle gain depends mainly on training and on eating enough total protein and energy. Plant-based athletes can meet sports nutrition protein targets by including protein-dense foods such as tempeh, tofu, lentils and beans at every meal.
Should I eat tempeh before or after a workout?
Either works, but many people prefer it after training as part of a protein and carbohydrate meal. Before training, leave two to three hours to digest.
Written by the team at Protempeh, who have been fermenting tempeh from scratch in the UK for six years.