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
YOUR PORTION
How much are you having?
Scale the published reference values to your portion.
Per 100 g (as listed by source). Curated estimate; estimated values.
How this is calculated
total carbohydrate - fiber. Each published value is multiplied by your portion divided by the reference amount. No extra fiber, sugar alcohol or allulose deductions are applied here.
Grams and milliliters are not interchangeable. Household measures require a food-specific conversion; check your scale or product label.
9gnet carbs in your portion
- Total carbs
- 10g
- Fiber
- 1g
- Protein
- 19g
- Fat
- 11g
- Calories
- 190
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 (100 g)9g
- Protein (100 g)19g
- Fat (100 g)11g
- Keto verdictEnjoy in moderation
NUTRITION FACTS
Per 100 g (as listed by source)
Net Carbs
9g
Total Carbs
10g
Fiber
1g
Protein
19g
Fat
11g
Calories
190
Source: Curated estimate
Source fit: curated estimate; not an exact source match
Net-carb calculation: total carbohydrate - fiber
No exact USDA or product-label record is attributed. Values are a curated estimate; check the current label for packaged products.
Nutrition record reviewed 2026-07-09. Maintained by KetoLens Team.
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
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.