Tofu and Tempeh

Health benefits

Tofu and tempeh differ from most soy consumed in the U.S. in one fundamental way: minimal processing. The majority of American soy undergoes solvent extraction, dehulling, and further refinement into protein isolates or concentrates used in meat analogs and low-fat soymilks. Tofu and tempeh remain far closer to whole soybeans.

Research suggesting health risks from soy consumption has largely involved highly processed forms (soy protein isolate, soy protein concentrate) rather than whole-food forms like tofu and tempeh.

Tempeh is always fermented. Tofu is also available in fermented form. Fermentation increases the digestibility of soy proteins, improves absorption of isoflavones like genistein and daidzein, and generates bioactive peptides from the breakdown of storage proteins during microbial activity.

Overall nutrient benefits

A dietary modeling analysis of U.S. adults found that replacing meat and dairy with soy foods (including tofu and tempeh) would increase intake of folate, vitamin K, calcium, magnesium, iron, and fiber. The same substitution would lower cholesterol intake by approximately 125 mg/day and saturated fat by about 2.4 g/day, changes associated with reduced cardiovascular disease risk.

Soyfoods contain well-studied phytonutrients. In fermented soyfoods like tempeh (or fermented tofu), these compounds become more concentrated and more bioavailable. Key phytonutrients found in tofu, tempeh, and other soyfoods include:

• Flavonoids and Isoflavonoids
  • daidzein
  • genistein
  • malonylgenistin
  • malonyldaidzin
• Phenolic Acids
  • Caffeic acid
  • Coumaric acid
  • Ferulic acid
  • Gallic acid
  • Sinapic acid
• Phytoalexins
  • glyceollin I
  • glyceollin II
  • glyceollin III
• Phytosterols
  • beta-sitosterol
  • beta-stigmasterol
  • campestrol
• Proteins and Peptides
  • defensins
  • glycinin
  • conglycinin
  • lunacin
• Saponins
  • soyasaponins (group A and group B)
  • soyasapogenols

Phytates (phytic acid) in soybeans can reduce mineral absorption, particularly of iron, zinc, and calcium. Minimally processed soy products contain 1.4-3.0% phytates. Soy isolates typically contain at least 2.89%, and soy concentrates can reach 4.8-4.9%. Tofu and tempeh, being closer to whole soybeans, have lower phytate concentrations than isolates or concentrates.

Cardiovascular benefits of tofu and tempeh

Few studies on soy and cardiovascular health are specific to tofu or tempeh. However, whole-food soy products provide better cardiovascular outcomes than dietary supplements containing isolated soy components like purified isoflavones.

Fermented soyfoods contain more bioactive peptides than non-fermented varieties. During fermentation, molds, yeasts, and bacteria break down two key storage proteins, glycinin and conglycinin, into peptide fragments with antioxidant, anti-inflammatory, and blood pressure-lowering properties. Some of these peptides inhibit angiotensin-converting enzyme (ACE), the same target as pharmaceutical ACE inhibitors used to regulate blood pressure.

Whole soy food intake is associated with moderate improvements in blood lipids. The most consistent finding: a moderate reduction in LDL cholesterol. Some studies also report decreased triglycerides and total cholesterol, though these results are not universal across all trials.

Soyasaponins, phytonutrients found in soy, reduce lipid peroxidation in blood vessels, decrease cholesterol absorption from the GI tract, and increase fecal bile acid excretion in animal studies. Fermentation increases soyasaponin concentration, which likely contributes to the stronger cardiovascular track record of fermented soyfoods compared with non-fermented varieties.

Cancer prevention benefits

Cancer prevention is a contested area of soy research. Genistein, an isoflavone concentrated in soy, activates the tumor suppressor protein p53, which triggers apoptosis (programmed cell death) in cancer cells and induces cell cycle arrest. Genistein also inhibits protein kinases involved in tumor formation, particularly in breast and prostate cancer cell studies. Fermented soyfoods like tempeh and fermented tofu contain higher genistein concentrations than non-fermented varieties (soymilk, soy protein isolate, textured soy protein, non-fermented tofu).

The anticancer picture is complicated by individual factors. In premenopausal women with tumors that are neither estrogen receptor positive nor progesterone receptor positive, soy and genistein intake does not appear to reduce risk. Overall diet matters too: without adequate fruit and vegetable intake, even fermented soy foods may not confer anticancer benefits.

Large doses of purified soy isoflavones from supplements have been associated with increased risk of certain cancers, including breast cancer. Under specific metabolic conditions, antioxidant and anti-tumor compounds can act as pro-oxidants and promote cell proliferation. Whole-food soy (tofu and tempeh) should not be equated with supplemental soy isolates.

Those with a family history of hormone-related cancers (breast, prostate) should consult a healthcare provider before consuming more than 3 servings of soy per day. When choosing soy products, fermented whole-food forms like tempeh and fermented tofu have a stronger track record in cancer prevention research than non-fermented or highly processed alternatives.

Fermented soy foods and vitamin K

Fermentation of soy foods can often result in increased formation of vitamin K, especially when bacteria called Bacillus subtilis participate in the fermentation process. When Bacillus bacteria are used to help ferment tofu or tempeh, they are able to create a form of vitamin K2 called menaquinone-7 (MK-7). Studies have shown that higher levels of MK-7 in the blood correspond to lower risk of hip fracture in older Japanese women, and that higher MK-7 also correspond to increased intake of soy foods fermented with Bacillus bacteria.

Most nationally marketed tofu and tempeh in the U.S. does not appear to involve Bacillus fermentation, and U.S. nutrient databases typically report no measurable vitamin K in standard servings of either product. Traditionally fermented varieties made with Bacillus bacteria may contribute meaningfully to vitamin K intake, but most grocery store tofu and tempeh will not.

Other areas of potential health benefit

Certain peptides released during soy fermentation decrease synthesis of SREBPs (sterol regulatory element binding proteins), which in turn reduces fatty acid synthesis and deposition in adipocytes. This mechanism makes fermented soy foods like tempeh and fermented tofu candidates for obesity management research, though human clinical data remains limited.

In animal studies, soy foods reduce insulin resistance by increasing insulin receptor synthesis, but this effect appears to depend on concurrent dietary factors like moderate polyunsaturated fat intake. High soy intake (approximately 200 g/day) is associated with decreased type 2 diabetes risk in Asian populations. No studies have isolated tofu or tempeh specifically in this context.

Active research areas also include chronic obstructive pulmonary disease (COPD), periodontal disease, and neurodegenerative disease, though no tofu- or tempeh-specific studies have been published in these areas.

Description

Tofu and tempeh are two widely consumed soy foods, each distinct from highly processed forms like soy protein isolate or soy protein concentrate.

Tofu

Originating in China well over a thousand years ago, tofu is made by curdling soymilk so that soymilk proteins become coagulated. The resulting soy curds can then pressed into a sliceable cake. “Nigari” tofu typically refers to soymilk that has been coagulated with the addition of magnesium chloride. Gypsum (calcium sulfate) is another coagulant that is widely used to curdle soymilk. Both calcium sulfate and magnesium chloride are also referred to as “salt” coagulants. (“Salt” in this case doesn’t mean table salt, i.e., sodium chloride. Salt is used in this context in a chemical way to refer to any ionic compound.) “Acid” coagulants like glucono delta-lactone (GDL) are also used to coagulate tofu in a way that produces a softer version of this soy food, often referred to as “silken” tofu. Because tofu is “curded” soymilk, tofu is also often called “bean curd.” In Chinese, tofu would more accurately be spelled “doufu.” Today there are over 200,000 manufacturers of tofu worldwide.

The vast majority of tofu sold in the United States has not been fermented. However, many forms of fermented tofu are widely enjoyed worldwide. You will read and hear about fermented tofu being described using a seemingly endless list of terms, including: pickled tofu, preserved tofu, tofu cheese, Chinese cheese, sufu, sufu cheese, stinky curd, stinky tofu, and stinky sufu. All of these terms refer to tofu that has been fermented. Fermentation of tofu can take place using a variety of methods, including the addition of bacteria and molds as well as special brines.

The health benefits of tofu fermentation are well-documented. Understanding these benefits requires some background on food fermentation in general.

Fermentation of soy and other foods

Fermentation of food typically involves the breakdown of a food’s carbohydrates into gasses, alcohols, and other molecules by micro-organisms. These micro-organisms include molds, yeasts, and bacteria. Common examples of fermented food include beer and wine, cider, leavened bread, yogurt, and sauerkraut. Interestingly, a relatively small number of micro-organisms account for a very large percent of commercially fermented foods, and an even smaller number account for most fermented soy foods. Fermented soy foods (including tempeh and fermented tofu) usually involve the activity of the molds Aspergillus, Rhizopus, Mucor, Actinomucor and Neurospora; several species of the yeast Saccharomycces; and numerous species of the bacteria Bacillus and Pediococcus.

Fermentation transforms more than carbohydrates. Proteins become more digestible. Minerals like calcium become more soluble and bioavailable, as do phytonutrients including the isoflavones genistein and daidzein. Fermentation also cleaves storage proteins into smaller peptides with distinct biological activity. Conglycinin and glycinin, which together account for roughly 80% of soybean protein, break down into peptide fragments with antioxidant and anti-inflammatory properties. Some of these fragments also modulate immune cell function.

Non-fermented whole soy foods (tofu, edamame) still confer health benefits that distinguish them from highly processed soy protein concentrates and isolates. However, the research base for health benefits is stronger for fermented soy. Tempeh is a practical entry point for adding fermented soy to the diet.

Tempeh

Tempeh is fermented soyfood that originated on the island of Java in Indonesia and is fermented with the mold Rhizopus oligosporus. Fermentation of tempeh can involve a period of several days or longer, and fermentation is usually carried out at temperatures of 85-90°F/29-32°C. Tempeh is usually purchased in a cake-like form and can be sliced in a way that is similar to tofu. However, tempeh usually has a less watery texture than tofu, and in comparison to non-fermented tofu, a more distinct flavor as well. Steaming, baking, and frying are all popular ways of preparing tempeh in many countries. Tempeh is also commonly incorporated into stews, soups, and grilled kebabs.

History

Tofu

Along with miso, tofu was a favored food as early as the 12th century AD in Japan, regularly enjoyed by military rulers (Shoguns) and at Zen Buddhist temples throughout the country. In fact, tofu became one of the primary ingredients in “Zen Temple Cookery” (Shojin Ryori) during this time period. Tofu provided a common bond of sorts between common persons, monks, and other officials whose lives were more closely connected with the world of and monasteries. To this day, tofu is viewed as a common food that is both nourishing and inexpensive and can be enjoyed by all.

Tempeh

Tempeh is one of the few soyfoods not originating in China, Japan, or Korea. Instead, tempeh is believed to have first been prepared on the island of Java in Indonesia, at least hundreds of years ago. However, less is known about the exact origins of tempeh than other soyfoods. Trade between Indonesia and China was well underway by 1000 AD, and soybeans may have been part of those exchanges. A coconut fermentation process already practiced in China may have been adapted for soybeans. Fermented foods had been central to Asian cuisines for several thousand years by that point, and tempeh fits naturally within this fermented food tradition.

The SoyInfo Center (soyinfocenter.com) provides thousands of pages on soy food history, particularly fermented soyfoods, with accompanying research references.

How to select and store

Tofu

Tofu is available refrigerated in individual packages or in bulk, or non-refrigerated in aseptically sealed containers. Packaged tofu should feature expiration dates, which you can use as a guideline for how long of a shelf-life it will have. Tofu varies in texture from soft to firm to extra-firm. Soft tofu has a smoother texture and is therefore better suited for salad dressings, sauces, and desserts. Firm and extra-firm tofu are best for baking, stir-frying and grilling.

While aseptically packaged tofu need not be refrigerated until it is opened, all other forms of tofu should be refrigerated in their container. Once their packages are open, all types should be rinsed well, kept in a container covered with water, and placed in the refrigerator. Changing the water daily will help keep the tofu fresh for up to one week.

Tofu can also be frozen in its original packaging and will keep this way for up to five months. This process will actually alter its texture and color, making it more spongy and absorbent, and more yellowish in color. This change in physical properties is actually very suitable for certain recipe preparations.

If you are selecting tofu on the basis of fat content, the firmer tofus are usually the highest in fat, and the softest tofus, often called silky or silken, are the lowest.

If you are looking for tofu with higher calcium content, look for products that specifically say “calcium-precipitated” on the label or that include calcium sulfate in their ingredient list. This method of tofu manufacturing uses calcium to help coagulate the soy milk. You’ll also sometimes find the word “gypsum” being used to describe tofu coagulants, and this word refers to calcium sulfate as well.

If you are looking for tofu with higher magnesium content, look for products that say “nigari tofu” or “prepared from nigari flakes” on the label. In this context, “nigari” usually refers to a magnesium chloride coagulant that has been used to curdle the soymilk.

Finally, if you are looking for a tofu that is more easily digested and more likely to contain nutrients in forms that are better absorbed, look for fermented tofu. As described earlier, you will find a wide variety of terms being used to describe fermented tofu, including pickled tofu, preserved tofu, tofu cheese, Chinese cheese, sufu, sufu cheese, stinky curd, stinky tofu, and stinky sufu.

Tempeh

For many years it was only possible to find tempeh in natural foods and Asian stores. Yet, with the growing demand for soy foods, tempeh is now becoming more and more available in supermarkets throughout the country. Depending upon the store, tempeh may either be kept in the refrigerated or freezer section.

In a well-stocked natural foods supermarket, you’ll find tempeh in a variety of forms. Some of these forms are pre-cooked and ready-to eat, indicating so on the package. Other forms are not yet cooked and should be cooked before eating. You’ll find plain soy tempeh that has been made from soy and Rhizopus mold but without the addition of any grains, and you will also find tempeh made from soy-grain combinations, especially soy-rice. The tempeh you find in the supermarket may also have been flavored with soy sauce or other seasonings.

Look for tempeh that is covered with a thin whitish bloom. While it may have a few black or grayish spots, it should have no evidence of pink, yellow, or blue coloration as this indicates that it has become overly fermented. In general, choose tempeh in which the soybeans and grains appear tightly bound. Also choose tempeh that tends to have a drier outside surface. High-quality, plain soy tempeh often has an aroma that would best be described as mushroom-like.

Uncooked, refrigerated tempeh can keep in the refrigerator for up to ten days. If you do not prepare the whole package of uncooked tempeh at one time, wrap it well and place it back in the refrigerator. Uncooked tempeh will also keep fresh for several months in the freezer. If you freeze tempeh and then unthaw it, you can keep the thawed tempeh in your refrigerator for about 10 days. Also, if you are purchasing tempeh from a refrigerated display in the supermarket, check the package for a “sell by” date. It should have one, and you should make sure that it’s up ahead in the calendar.

Tips for preparing and cooking

Preparation

Freezing tofu changes its texture and improves its ability to absorb sauces and marinades. To prepare tofu for freezing, remove it from the package and place it on a cutting board to drain the packaging fluid. This prevents excessive ice crystal formation during freezing.

Next, place the tofu on some paper towels, and cover the top of the tofu with some paper towels as well. Then find some slightly heavy object (like a small book) that can be placed on the tofu’s top paper towel layer. The goal here is to find an object that is heavy enough to press down on the tofu and cause its fluid to be pushed out without actually crushing or collapsing the tofu. Leave the object on top of the tofu for 15 minutes.

After 15 minutes, remove the object and all paper towels from the tofu, and place the drained tofu in a freezer bag. Make sure you run your hand over the tofu and bag to remove all the air pockets before sealing the bag. Then just place it in the freezer.

Tofu frozen this way keeps for 2-3 months. After thawing, it may appear slightly more yellowish and will have a chewier texture.

Tips for preparing tempeh

In the grocery store you will often find tempeh that says “pre-cooked” and “ready to eat” on the package. Even though it’s fine to eat this tempeh “as is,” you might still want to steam this tempeh for a several minutes if you enjoy a tempeh that is a little softer. Pre-cooked tempeh that is steamed just before its addition to a recipe can sometimes do a better job soaking up recipe flavors as well.

Since tempeh can be cut into slices or crumbled, you can control the degree to which you would like your tempeh to be “recognized” in whatever dish you are preparing. Crumbled tempeh will usually be much less “evident” as similar to ground meat it will shift into the background of the dish and feel much more like a texture-only component. Sliced tempeh will usually be much more “evident” and will feel like a more “featured” ingredient of the dish. Both sliced and crushed tempeh can still do a great job soaking in flavors and sauces.

How to enjoy

A few quick serving ideas for tofu

• Blend together soft tofu, olive oil, garlic and lemon juice to make a tofu aoli dip.
• Scramble soft tofu together with your favorite vegetables and the spice turmeric to give it a yellow “egg-like” coloring. This delicious dish can be served as is or can be used as the basis for “tofu rancheros” by being wrapped in a tortilla and served with black beans and salsa.
• Healthy Stir-Fry firm tofu with your favorite vegetables and seasonings.
• Blend soft tofu with your favorite fruits (and honey or other natural sweeteners to taste) in a blender or food processor and serve for breakfast or dessert.
• Add cubes of tofu to miso soup.

A few quick serving ideas for tempeh

• For a twist on the traditional reuben sandwich, place broiled tempeh on a slice of whole grain bread, layer with sauerkraut, top with cheese or non-dairy “cheese” and then broil in oven for a few minutes until the sandwich is hot and toasty. Top with Russian dressing made by combining ketchup and mayonnaise, and enjoy.
• A vegetarian option to spaghetti and meat sauce is spaghetti and tempeh sauce. Just substitute tempeh for ground beef in your favorite recipe.
• Add extra flavor, texture and nutrition to chili by adding some tempeh.

Recipes that feature tofu or tempeh

• Italian Tofu Frittata
• 15-Minute Healthy Sauteed Asparagus and Tofu
• Asian-Flavored Broccoli with Tofu
• Miso Stir-Fry
• Spicy Healthy Sauteed Tofu
• Spicy Vegetable Tart
• Creamy Romaine Salad - non-dairy
• Berries with Chocolate Sauce

Individual concerns

Allergic reactions to tofu and tempeh

Although allergic reactions can occur to virtually any food, research studies on food allergy consistently report more problems with some foods than with others. It’s important to realize that the frequency of problems varies from country to country and can change significantly along with changes in the food supply or with other manufacturing practices. For example, in several part of the world, including Canada, Japan, and Israel, sesame seed allergy has risen to a level of major concern over the past 10 years.

In the United States, beginning in 2004 with the passage of the Food Allergen Labeling and Consumer Protection Act (FALCPA), food labels have been required to identify the presence of any major food allergens. Since 90% of food allergies in the U.S. have been associated with 8 food types as reported by the U.S. Centers for Disease Control, it is these 8 food types that are considered to be major food allergens in the U.S. and require identification on food labels. The 8 food types classified as major allergens are as follows: (1) wheat, (2) cow’s milk, (3) hen’s eggs, (4) fish, (5) crustacean shellfish (including shrimp, prawns, lobster and crab); (6) tree nuts (including cashews, almonds, walnuts, pecans, pistachios, Brazil nuts, hazelnuts and chestnuts); (7) peanuts; and (8) soy foods.

These foods do not need to be eaten in their pure, isolated form in order to trigger an adverse reaction. For example, yogurt made from cow’s milk is also a common allergenic food, even though the cow’s milk has been processed and fermented in order to make the yogurt. Ice cream made from cow’s milk would be an equally good example.

Food allergy symptoms may sometimes be immediate and specific, and can include skin rash, hives, itching, and eczema; swelling of the lips, tongue, or throat; tingling in the mouth; wheezing or nasal congestion; trouble breathing; and dizziness or lightheadedness. But food allergy symptoms may also be much more general and delayed, and can include fatigue, depression, chronic headache, chronic bowel problems (such as diarrhea or constipation), and insomnia. Because most food allergy symptoms can be caused by a variety of other health problems, it is good practice to seek the help of a healthcare provider when evaluating the role of food allergies in your health.

Tofu, tempeh, and thyroid health

Along with the increasing presence of soy foods (such as tofu and tempeh) in grocery stores and on restaurant menus has come increasing controversy over soybeans and thyroid health. We’re not surprised to find strong conflicting opinions in this area because scientific research on thyroid and soy is both complicated and inconclusive. We have written an extensive review of what we know—and what we don’t know—about this important issue at this point. You find the article Soy Food and Thyroid Health here.

Tofu, tempeh and oxalates

“Can you tell me what oxalates are and in which foods they can be found?”

Soybeans and Genetically Modified Organisms (GMOs)

Genetically modified (GM) soybeans have reached 90% market penetration in the United States, and if you are purchasing non-organic soy products, including tofu or tempeh, you are likely to be consuming soy that has come from a genetically modified plant. Since 1998, nearly a dozen patents have been approved for genetic modification of soybeans, mostly to increase their resistance to herbicides and pesticides that growers expect to spray on the plants during cultivation. If you are wanting to decrease your exposure to GM foods, choose certified organic tempeh and tofu, since the current USDA (U.S. Department of Agriculture) organic regulations prohibit any use of genetic modification. You may find some versions of tofu and tempeh in the marketplace that are not certified organic, but contain the words “GMO free” on the packaging. This labeling information would also indicate the absence of genetic modification in the soybeans used to prepare the tempeh or tofu. For more on this subject, see this Q+A.

Nutritional profile

Tofu and tempeh contain a broad range of proteins, peptides, and phytonutrients: isoflavonoids (daidzein, genistein, malonylgenistin, malonyldaidzin); phenolic acids (caffeic, coumaric, ferulic, gallic, sinapic); phytoalexins (glyceollin I, II, III); phytosterols (beta-sitosterol, beta-stigmasterol, campestrol); storage proteins and peptides (defensins, glycinin, conglycinin, lunacin); and saponins (soyasaponins from groups A and B, soyasapogenols).

Four oz (113.4g) at 164 calories provides calcium (77.5% DV), manganese (67% DV), copper (47.8% DV), tryptophan (43.8% DV), selenium (35.9% DV), protein (35.8% DV), phosphorus (30.8% DV), omega-3 fats (27.5% DV), iron (16.8% DV), magnesium (16.4% DV), zinc (16.2% DV), vitamin B1 (15% DV), omega 3 fatty acids (15% DV). A 4 oz (113g) serving of tofu provides 77.5% DV calcium, 67% DV manganese, 47.8% DV copper, 35.9% DV selenium, and 35.8% DV protein.

A 4 oz (113g) serving of tempeh provides manganese and copper in high concentrations, along with protein, phosphorus, vitamin B2, and magnesium.

Fermentation increases the digestibility and bioavailability of many nutrients in tempeh, including proteins. Fermented tofu similarly improves nutrient absorption.

An important message about tofu and tempeh

Soy foods (including tofu and tempeh) appear on the “10 Most Controversial WHF List.” While they can contribute meaningfully to a meal plan, they are not appropriate for everyone. Soy foods can be difficult to source in high-quality form, are more commonly associated with adverse reactions than many other foods, and present sustainability challenges. More details about the 10 Most Controversial WHF can be found here.

What’s new and beneficial about tofu and tempeh

• Even though soy foods in general are associated with decreased risk of cancer in several countries, a comprehensive analysis of 28 previously published studies on Chinese adults has now shown that intake of soy foods in the form of tofu (and soy miso) does a better job of reducing risk risk of at least one cancer type (stomach cancer) than intake than soy in general. A team of researchers at the School of Radiation Medicine and Public Health at Soochow University in Suzhou, Jiangsu Province, China arrived at this conclusion after statistical analysis of numerous studies conducted between 1998-2008. While we cannot be sure about the ability of tofu and soy miso to provide health benefits for U.S. adults in the same way that they provide health benefits for Chinese adults, we can be sure that there is something unique about tofu and miso among all varieties of soy foods, and that this uniqueness may extend to stomach cancer prevention under certain circumstances.
• In the case of fermented tofu, we’ve recently learned that antioxidant and free radical-scavenging health benefits are directly related to the length of fermentation time. Tofus fermented for nine versus three days have recently been shown to provide up to double the free radical-scavenging activity. We suspect that there is no magic number with respect to fermentation time, and that a variety of factors was responsible for the increased free radical-scavenging activity of these tofus after nine days of fermentation. Nevertheless, this study underscores the potentially beneficial nutrient changes that can take place when a food is carefully fermented and when micro-organisms used in fermentation are provided with enough time to grow and transform the food’s nutrient potential. In this particular study a variety of micro-organisms (fungi) were used to ferment the tofu, including Aspergillus oryzae, Aspergillus sojae, Aspergillus awamori, Actinomucor taiwanensis, and Rhizopus oligosporus.
• A recent study from Kuala Lumpur, Malaysia has provided us with some fascinating results about the bioavailability of calcium from tempeh. In this study involving postmenopausal women, calcium from tempeh was determined to be as equally well absorbed as calcium from cow’s milk. Due to the higher concentrations of calcium in cow’s milk versus tempeh, however, four servings of tempeh were needed to bring the total amount of calcium absorbed from tempeh up to the same level as the total amount of calcium absorbed from fresh cow’s milk. Still, the excellent bioavailability of calcium from tempeh was am important research finding in this study, since many women (as well as men) would benefit from increased intake of calcium from non-dairy foods, and tempeh clearly performed very well as a calcium source in this study.

Tofu is made by coagulating soymilk with mineral salts (calcium sulfate, magnesium chloride) or acids (glucono delta-lactone), then pressing the resulting curds into a sliceable cake. Most tofu sold in the U.S. is not fermented, though fermented varieties exist. Fermented tofu undergoes additional microbial transformation that changes its nutrient profile and digestibility.

Tempeh, by contrast, is always fermented, using the mold Rhizopus oligosporus. After fermentation, it is pressed into a firm cake with a drier, denser texture than tofu.

Both foods originated in Asia over a thousand years ago (tofu in China, tempeh on the Indonesian island of Java) and are now available year-round in most U.S. grocery stores.

Nutrients in
Tofu
4.00 oz-wt (113.40 grams)

Nutrient%Daily Value

tryptophan43.7%

calcium39.6%

manganese34.5%

iron33.7%

protein18.3%

omega-3 fats15%

selenium14.4%

copper11%

phosphorus11%

magnesium8.5%

Calories (86)4%

Nutrients in
Tempeh
4.00 oz-wt cooked (113.40 grams)

Nutrient%Daily Value

manganese73%

protein41.2%

copper30.5%

phosphorus28.6%

vitamin B223.5%

magnesium21.8%

Calories (222)12%

Food Rating System Chart

• Health Benefits
• Description
• History
• How to Select and Store
• Tips for Preparing and Cooking
• How to Enjoy
• Individual Concerns
• Nutritional Profile
• References