Tempeh

Food · Grains & Legumes · Legumes

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Protein
Tempeh is whole soybeans bound into a cake by a mold, so it inherits soy's complete protein; because it is made from whole beans, it is denser in protein than watery tofu.
Mechanism · 2
Mechanism · The protein quality comes from soy
To make tempeh, the threads of the mold Rhizopus oligosporus weave whole cooked soybeans into a cake, and its full set of nine essential amino acids is inherited from soy. During fermentation the mold releases phytase that breaks down part of the phytate, so minerals may be absorbed better, and its protein-cutting enzymes pre-cut some of the protein into short peptides. But fermentation does not create the protein quality.
In practice · Tempeh is not natto
A cake of whole beans holds less water than silken tofu, so it has more protein at the same weight. It is not natto either: natto's signature is MK-7, and tempeh's is this cake of complete protein. Nor is tempeh a reliable source of vitamin B12 for vegans.

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What is tempeh · a whole-bean cake bound by mycelium

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Tempeh is whole soybeans fermented by a mold. As the mold grows, it releases phytase, an enzyme that breaks down part of the phytate that locks up iron, zinc, and calcium, so these minerals may absorb better; the chapter on how fermentation frees up minerals covers that step. It is not, however, a reliable source of vitamin B12 for vegans.

To make it, the threads of the mold Rhizopus oligosporus bind whole cooked soybeans into a single cake. It is not tofu set from soy milk, and not soy protein isolate, which keeps only the protein: tofu loses the fiber in the leftover pulp, while tempeh keeps the whole bean, fiber and minerals included (for a comparison of forms, see Soybeans & Tofu).

A pale tempeh cake and a cut slice, with yellow soybeans bound in a white mycelial matrix. — A CLOSER LOOK
Mycelium binds whole beans into a cake
The cut face shows a whole-bean cake. Tempeh binds cooked beans with mycelium, whereas tofu is set from soy milk. Their structures differ.

Educational content, not medical advice — consult a clinician.

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