Diet Ratings
Tempeh contains 4-5g net carbs per 100g due to fermented soy content. Consumable on keto but requires portion control and careful carb tracking.
iSome keto practitioners embrace tempeh as a superior fermented soy option with better bioavailability, while others avoid it due to carb content.
Tempeh is made from fermented soybeans, a whole plant legume. It is minimally processed, nutrient-dense, and contains beneficial probiotics.
Tempeh is fermented soy, a legume. Despite fermentation reducing some antinutrients, the legume base disqualifies it from paleo diet.
Fermented soy product with good protein and minimal processing. However, not traditional to Mediterranean diet. Can serve as legume substitute in modern adaptations.
iProgressive Mediterranean diet advocates accept tempeh as a sustainable, minimally-processed plant protein that aligns with environmental sustainability values of the diet.
Tempeh is fermented soy (plant legume). Plant-derived and explicitly excluded from carnivore diet regardless of fermentation.
Tempeh is made from fermented soybeans, which are legumes. Legumes are explicitly excluded from Whole30 regardless of fermentation or processing.
Tempeh is made from fermented soybeans. While fermentation reduces some oligosaccharides, Monash data suggests caution at larger portions. Standard serving (100g) may be tolerated but is portion-dependent.
iMonash University rates tempeh as low-FODMAP at 100g servings, but clinical FODMAP practitioners often recommend caution due to residual GOS content from soybeans. Status changes at portions exceeding 100g.
Excellent DASH choice. Fermented soy product with low sodium (5-10mg per 3oz), complete protein, probiotics, and minerals. Higher fiber than tofu. Low saturated fat supports blood pressure management.
Fermented soy with superior amino acid profile and digestibility versus tofu. Higher protein density (19g per 3oz) but also higher carbohydrate (9g per 3oz). Requires careful portioning and carbohydrate accounting. Omega-6 content requires fat balancing.
iSome Zone practitioners prefer tempeh over tofu for protein quality; however, elevated carbohydrate content relative to animal proteins necessitates caution classification.
Fermented soy product with superior digestibility and nutrient bioavailability compared to tofu. Contains probiotics from fermentation. Complete protein with isoflavones. Higher fiber content than tofu.
Excellent plant-based protein (19g per 3oz), moderate fat (11g but mostly unsaturated), good fiber (1.4g), fermented for easy digestibility, nutrient-dense with probiotics. Superior to tofu for GLP-1 patients.
Controversy Index
Score range: 1–9/10. Higher controversy = more disagreement between diets.