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This Plant-Based Food Has More Protein Than Eggs

  //food-wine.news-articles.net/content/2025/09/17 .. plant-based-food-has-more-protein-than-eggs.html
  Published in Food and Wine on Wednesday, September 17th 2025 at 8:14 GMT by Vogue
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Tempeh: The Fermented Soy Powerhouse that’s Winning the Health‑Food World

When you hear “protein” and “plant‑based,” most of us think of tofu, chickpeas, or quinoa. In recent years, however, a humble Indonesian staple has quietly taken center stage: tempeh. Vogue’s latest deep‑dive, “Tempeh Benefits,” explains why this fermented soybean cake is not just another tofu‑sibling but a nutritional powerhouse, a gut‑friendly probiotic, and a low‑carbon‑footprint food that can fit into almost any meal plan.

What Exactly Is Tempeh?

Tempeh is a whole‑bean soy product that’s been bound together by a special mold called Rhizopus oligosporus. The fermentation process not only gives tempeh its signature nutty, earthy flavor but also creates an array of healthful compounds. The Vogue article highlights the historical roots of tempeh—first cultivated in Java, Indonesia, in the 13th century—before it slowly spread to neighboring countries and eventually to the United States and Europe in the 20th century.

A Nutritional Profile That Wins

According to the article, one 3‑ounce (85‑gram) serving of tempeh delivers roughly:

• Protein: 15–19 g – comparable to a small chicken breast
• Fiber: 3–4 g – a boost for digestive health
• Fat: 8 g – mostly heart‑healthy polyunsaturated fats
• Micronutrients: Iron, magnesium, potassium, and a host of B‑vitamins

The Vogue piece notes that these figures stack up favorably against other plant‑based proteins, with a lower calorie count (120–140 kcal per serving) and a lower glycemic index—making it an excellent option for people monitoring blood sugar.

Probiotics and the Gut Connection

A key part of the article’s appeal is its emphasis on gut health. Tempeh’s fermentation process produces lactic acid and other metabolites that act as natural probiotics. The Vogue author cites a 2022 study published in Nutrients (link included in the article) that found regular tempeh consumption can increase beneficial Bifidobacterium populations in the gut. This shift may improve digestion, boost immunity, and even modulate mood, as gut bacteria communicate with the brain through the gut‑brain axis.

Beyond the microbiome, the article points out that the complex carbohydrates in tempeh can help sustain a healthy microbial community. The food’s naturally occurring prebiotic fibers feed gut bacteria, providing a “double‑dose” of gut support: probiotics (live bacteria) and prebiotics (food for those bacteria).

Heart‑Health and Weight Management

Because tempeh is low in saturated fat and high in plant protein, it aligns with cardiovascular recommendations. The Vogue article links to a review from the American Heart Association that found soy protein may modestly reduce LDL cholesterol. In addition, the high satiety from tempeh’s fiber and protein content can help control cravings and maintain a stable weight—something that the article cites as a major draw for busy professionals.

Sustainability: Less Land, Less Water, Less Carbon

The environmental argument is another cornerstone of the Vogue piece. According to a 2023 report by the Food and Agriculture Organization (FAO), plant‑based proteins require significantly less water and land than animal proteins. Tempeh, being a fermented soy product, can be produced with fewer inputs and lower greenhouse‑gas emissions than conventional animal agriculture. The article even includes a side‑by‑side infographic that compares the carbon footprints of tempeh, tofu, and a typical chicken breast—demonstrating tempeh’s advantage.

How to Cook with Tempeh

While the Vogue article focuses on the science, it also gives practical tips for those new to tempeh. Here are a few take‑aways:

• Marinate for Flavor: A simple mix of soy sauce, garlic, ginger, and a splash of maple syrup can transform bland tempeh into a savory delight.
• Sauté or Grill: Heat a non‑stick pan and cook tempeh pieces until golden brown—about 4–5 minutes per side.
• Add to Stir‑Fries, Salads, and Wraps: Because tempeh holds its shape, it’s perfect for stir‑fries, Buddha bowls, or as a protein substitute in tacos.
• Storage: Unopened tempeh can stay in the fridge for up to a week. Once opened, consume within 3–5 days.

The article includes a quick link to Vogue’s own “How to Cook Tempeh” recipe, offering a 15‑minute stir‑fry that’s ready to go in a half‑hour.

Potential Drawbacks and Allergen Concerns

Like all soy products, tempeh is a common allergen. The Vogue article acknowledges that those with soy allergies should avoid tempeh and its derivatives. Additionally, it cautions that some commercial tempeh may contain added sodium or preservatives, so checking the label is wise if you’re watching sodium intake.

Bottom Line

Tempeh, as Vogue’s “Tempeh Benefits” article so eloquently puts it, is more than a trendy protein source. It’s a fermented, nutrient‑dense food that offers:

1. High‑quality plant protein for muscle repair and satiety.
2. Probiotic content that supports gut health.
3. Low glycemic impact for blood‑sugar stability.
4. Heart‑friendly fats and micronutrients that align with dietary guidelines.
5. Environmental sustainability that fits the low‑carbon‑footprint movement.

Whether you’re a seasoned vegan, a flexitarian looking to reduce meat consumption, or simply a health‑conscious eater curious about the next best protein source, tempeh deserves a spot on your plate. Its versatility in the kitchen, combined with the science‑backed benefits that Vogue highlights, makes it a compelling choice for the modern diet. So the next time you’re at the grocery store, look for that square block of fermented soy; it’s not just a food—it's a holistic health ally.