KETO VERDICTMODERATE
Tempeh can work on keto, but it’s *not zero-carb*. At roughly ~9g net carbs per 100g, it fits best when you plan portions, pair it with low-carb vegetables, and keep sauces/marinades sugar-free.
Is Tempeh Keto?
Plant-Based Proteins
Tempeh can work on keto, but it’s *not zero-carb*. At roughly ~9g net carbs per 100g, it fits best when you plan portions, pair it with low-carb vegetables, and keep sauces/marinades sugar-free.
- Net carbs (100g)9g
- Protein (100g)19g
- Fat (100g)11g
- Keto verdictEnjoy in moderation
NUTRITION FACTS
Per 100g (raw)
Net Carbs
9g
Total Carbs
10g
Fiber
1g
Protein
19g
Fat
11g
Calories
190
Source: Nutritional databases and food labels
HOW TO ENJOY IT ON KETO
- Moderate net carbs: ~9g per 100g can fit keto in measured portions
- Protein-forward: Helps with satiety compared to many other plant foods
- Fermented soy: Often easier to digest than whole soybeans for some people
- Works with keto fats: Absorbs oils and creamy sauces well
- Very versatile: Slice, crumble, or cube for different textures
HEALTH BENEFITS
- Provides complete plant protein with a good amino acid profile
- Fermentation may improve nutrient availability compared to unfermented soy
- Contains minerals like magnesium, phosphorus, and iron
- Can support satiety when used as a protein centerpiece
PREPARATION SUGGESTIONS
PAN-SEARED TEMPEH
Slice thin, sear in avocado oil until crisp, and finish with salt + pepper or a sugar-free sauce.
TEMPEH “BACON”
Marinate in liquid aminos, smoked paprika, and a keto sweetener; bake until chewy-crisp.
CRUMBLED TEMPEH SKILLET
Crumble and sauté with taco seasoning; serve over lettuce with avocado, cheese, and sour cream.
AIR-FRYER CUBES
Cube, toss with oil and spices, air-fry until browned; use as salad protein.