Fried tempeh is higher in calories than steamed, boiled, or stir-fried tempeh. Although tempeh has good nutritional content, consuming large amounts of fried tempeh can have a negative impact on health.
Tempe has long been known as a cheap and easy-to-find source of protein. There are many ways to process tempeh and one of them is fried. Fried tempeh is even one of the snacks that are very commonly consumed in Indonesia.
However, frying tempeh can make this healthy food get more calories and fat, so it is not always good for health.
Tempe Nutritional Content
In 100 grams of tempeh, there are about 190–200 calories and the following various nutrients:
- 18–20 grams of protein
- 8 grams of carbohydrates
- 8.8–9 grams fat
- 1.4 grams of fiber
- 10 milligrams sodium
- 2.7 milligrams of iron
- 80 milligrams of magnesium
- 110 milligrams of calcium
- 270 milligrams of phosphorus
- 400 milligrams of potassium
In addition, tempeh also contains a variety of other nutrients, such as B vitamins, folate, zinc, copper, and manganese. Tempe also contains healthy fats, namely monounsaturated fats. This type of fat is known to be good for controlling cholesterol and maintaining a healthy heart and blood vessels.
Tempeh generally has a denser texture than other soy products, such as tofu. Therefore, tempeh can provide more protein. For example, if 100 grams of tofu contains 7 grams of protein, the protein content in tempeh can reach three times the same portion.
The Number of Calories of Fried Tempe and the Risks
Compared to other cooking methods, frying will increase the calorie content of a food. When fried in oil, tempeh will lose water and absorb more fat, so the calorie content increases.
If fried in flour, the calorie content of tempeh can increase by about 120%. For example, at 100 grams of tempeh which contains 200 calories, the number of calories will increase dramatically to about 440 calories after the tempeh is fried.
Meanwhile, if fried without flour, the number of calories of fried tempeh will only increase by about 33% or about 270 calories.
Not only increasing calories, frying tempeh or other types of food can also increase the content of saturated fat or trans fat.
Foods high in trans fats are known to be bad if consumed too often because they can increase the risk of various diseases, such as high blood pressure, high cholesterol, heart disease, and cancer.
If it is not balanced with a healthy lifestyle, such as regular exercise and a healthy diet, excessive consumption of fried tempeh can make you obese.
How to process Fried Tempe to be Healthier
So that the benefits and nutritional content of tempe can be obtained optimally, it is better if tempe is stir-fried, steamed, boiled, or baked. You can also be creative by adding tempeh to soups, pepes, or salads.
If you still want to make fried tempeh, use a healthier oil like coconut oil, olive oil, or canola oil. You also don't need to use too much oil so that the tempeh doesn't absorb a lot of saturated fat.
When processing tempeh, remember not to add too much salt or artificial flavors that contain a lot of sodium, such as MSG. This is because excess salt or sodium intake can increase your blood pressure and put you at risk for hypertension.
In general, tempeh is one of the healthiest foods that are commonly consumed. However, because it is made from soybeans, this food is not suitable for consumption by people who have a history of soy allergies.
In addition, because the calories of fried tempeh are quite high, you are also not recommended to eat too much of this food, if you are overweight or are on a diet.
If you still have questions about the nutritional and calorie content of fried tempeh, or want to add this food to your daily diet, you can consult a doctor.