口感比豆腐扎实，带坚果香和淡淡的菌菇味，这些都来自发酵。它的铁、锌是植物来源的非血红素形式，配富含维生素 C 的蔬菜能帮铁吸收（见 铁；抗营养因子 见 碳水与纤维）。
实操 · 去冲味、入味和配菜
两个实用的小技巧：
嫌味道冲：切片后先蒸或水煮几分钟，能减弱苦味，也更容易吸进腌料想要入味：天贝像海绵一样吸酱汁，用酱油、味噌、香料腌一下再煎，是它最常见、也最讨喜的吃法 搭配的营养逻辑：天贝本身高蛋白、高纤维，和全谷、蔬菜组成一餐，扛饿，血糖也平稳；配彩椒、西兰花、柑橘这类富含维生素 C 的食物，顺手帮非血红素铁吸收（见 铁）。
U.S. Department of Agriculture, Agricultural Research Service. (2019). FoodData Central: Tempeh (cooked). ~190-195 kcal/100 g; ~20 g protein and ~7.6 g carbohydrate (by difference) per 100 g; SR Legacy 174272 and 172467 carry NO dietary-fiber value, so no fiber figure may be cited to this record (an earlier note said ~9 g, which is not in the data). fdc.nal.usda.gov
Yarlina, V. P., Tandra, J. L., Indiarto, R., Andoyo, R., Harlina, P. W., Nik Ubaidillah, N. H., & Lani, M. N. (2026). Unraveling tempeh through omics: a scoping review of fermentation pathways and functional health benefits. npj Science of Food, 10, 122. Rhizopus phytases lower phytate; in vitro digestion shows more soluble iron and zinc and rats fed tempeh regenerate haemoglobin better, BUT there are no human trials and no absorption or isotope-tracer studies, so no conclusion on mineral bioavailability in people; isoflavones shift to aglycone forms; any B12 in tempeh arises from incidental bacterial contamination and is unreliable. 10.1038/s41538-026-00754-2
Hughes, G. J., Ryan, D. J., Mukherjea, R., & Schasteen, C. S. (2011). Protein digestibility-corrected amino acid scores (PDCAAS) for soy protein isolates and concentrate: criteria for evaluation. Journal of Agricultural and Food Chemistry, 59(23), 12707-12712. Soy protein is a complete protein with all nine essential amino acids and a PDCAAS near 1.0, comparable to milk and egg. 10.1021/jf203220v
Sandberg, A.-S. (2002). Bioavailability of minerals in legumes. British Journal of Nutrition, 88(S3), S281-S285. Phytate binds iron, zinc, and calcium; soaking, cooking, and fermentation reduce phytate and improve mineral absorption. 10.1079/BJN/2002718
Egounlety, M., & Aworh, O. C. (2003). Effect of soaking, dehulling, cooking and fermentation with Rhizopus oligosporus on the oligosaccharides, trypsin inhibitor, phytic acid and tannins of soybean, cowpea and groundbean. Journal of Food Engineering, 56(2-3), 249-254. Phytic acid decreased during fermentation by 30.7% in soybean (32.6% cowpea, 29.1% groundbean); soaking did NOT lower phytate (it rose to 1.7% in soybean), and no loss from cooking is reported. 10.1016/S0260-8774(02)00262-5
Watanabe, F., Yabuta, Y., Bito, T., & Teng, F. (2014). Vitamin B12-containing plant food sources for vegetarians. Nutrients, 6(5), 1861-1873. B12 is synthesized only by bacteria and archaea, not by plants or fungi, and most plant foods are unreliable sources that may carry inactive corrinoid analogs. ⚠️ The review's own conclusion, however, is that dried purple laver (nori) is the MOST SUITABLE naturally occurring vitamin B12 source presently available for vegetarians, and that it additionally supplies iron and n-3 fatty acids that vegetarian diets tend to lack. Do not cite this paper for the claim that nori B12 is inactive. Full text: supplements made from edible cyanobacteria (Spirulina, Aphanizomenon, Nostoc) often contain large amounts of pseudovitamin B12, which is biologically inactive in humans; chlorella tablets contain biologically active vitamin B12, but the authors' unpublished data show contents from zero to several hundred µg per 100 g dry weight, so users should check the label (full text, PMC4042564; abstract, PMID 24803097). 10.3390/nu6051861
National Institutes of Health, Office of Dietary Supplements. (2024). Vitamin B12 — Fact Sheet for Health Professionals. Fact sheet (updated July 2, 2025; Wayback snapshot 20 September 2026): multivitamin/mineral supplements typically contain 5 to 25 mcg B12, B-complex products 50 to 500 mcg, B12-only supplements typically 500 to 1,000 mcg; absorption is only about 2% at 500 mcg and 1.3% at 1,000 mcg; a 2018 Cochrane review of 3 RCTs (153 participants) compared very high oral doses (1,000-2,000 mcg) with intramuscular B12; high oral doses (e.g. 1,000 mcg/day) might be equally effective in Crohn's disease and appear as effective as hydroxocobalamin injections after Roux-en-Y bypass. These are product contents and trial doses; the sheet gives no recommended daily supplement range (fact sheet). ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional
