Processed Protein-Rich Soybeans: Healthy and cheap Tofu and Tempeh are examples of processed foods made from soybeans. Soybean is a plant that comes from the Leguminosa family, with the Latin name Glycine max. Soybeans are the cheapest source of vegetable protein in the world. Processed soy products can be classified into two groups, namely non-fermented preparations, and fermented preparations. Examples of non-fermented soybean flour are soybean flour and tofu. Meanwhile, processed fermented soybeans are tempeh and soy sauce. In this short article, we will explain more about tofu and tempeh.

Apart from the very different shapes, textures and tastes, the process of making tofu and tempeh is also different. As already mentioned above, tempeh is a processed soybean whose manufacturing process is through fermentation with the help of a type of yeast. Meanwhile, tofu is a non-fermented soybean product, which means it is made without fermentation.

Tempe is a food ingredient that is fermented by soybeans by fungi, which are solid and have a distinctive smell. As a result of the fermentation process, each soybean seed will be covered with a soft, grayish-white fungus (mold).

This fungus helps the nutritional content of soybeans to be absorbed by human digestion. Besides being tasty and delicious, tempeh is an alternative source of vegetable protein, vitamins, minerals and contains several amino acids that humans need. Experts also mention that tempeh has many benefits, including being antioxidants so that it can inhibit the growth of malignant cells, reduce fat levels and antihaemophilia.

Meanwhile, tofu is soybean juice that has been coagulated, then poured into a mould with a cloth as a base and a wrapper, then the tofu is crushed with a ballast to release its water content. There are several types of tofu in Indonesia, namely white tofu, yellow tofu, skin tofu and many more. Tofu contains high protein, vitamins, and minerals that the body needs. Tofu has many benefits, including inhibiting cancer growth, lowering the risk of cardiovascular disease, and reducing the risk of developing type 2 diabetes.

The following is a more complete nutritional content in tofu and tempeh.

NoNutrient content (per 100gr)Raw TempehRaw Tofu
1Energy201 gram80 calories
2Water55,3 gram82,2 gram 
3Protein20,8 gram10,9 gram
4Carbohydrate13,5 gram0,8 gram
5Fat8,8 gram4,7 gram
6Fibre1,4 gram0,1 gram
7Calcium202 mg223 mg
8Phosphor296 mg183 mg
9Iron4 mg3,4 mg
10Potassium234 mg51 mg
11Zinc1,7 mg0,8 mg
12Sodium9 mg2mg

Table of nutritional content in raw tofu and raw tempeh

Source: Indonesian Food Composition Table

Processed Soybeans Rich in Protein: Healthy and Thrifty, Tofu and tempeh are one of the mainstay foods of the Indonesian people because of their relatively cheap prices, besides that, processed soybeans are also an alternative to meet protein needs other than meat, fish and eggs. In some cases, people are often allergic to livestock milk or meat. The high protein content in tofu and tempeh allows it to be used as a substitute for protein intake for people with certain conditions as above.

Therefore, let’s meet our protein needs with tofu and tempeh, which are vegetable protein sources at low prices. Healthy does not have to be expensive, we can be healthy and economical by eating tofu and tempeh.

Contributor: Afina Khoirunnisa Hidayat 4th semester student of Bachelor of Nutrition, FKM UI.


DetikFood. 2010. Tahu Putih yang Bagus. Detik Food.
Erwin, L.T., 2006. Masakan Tempe dan Tahu Lezat dan Sehat Alami. Jakarta : PT Gramedia Pustaka Utama.
Purwaningsih, E., 2007. Cara Pembuatan Tahu dan Manfaat Kedelai. Jakarta : Ganeca Exact.
Putri, F.I,. 2019. Manfaat Sehat Tempe, Si Kotak Kedelai Kaya Protein Asli Indonesia.
Redaksi AgroMedia. 2006. Membuat Tahu dan Tempe. Jakarta Selatan : Agromedia.
Suprapti, M.L., 2003. Pembuatan Tempe. Yogyakarta : Kanisius
Tabel Komposisi Pangan Indonesia. 2019. Kementerian Kesehatan Republik Indonesia
Yasa Boga. 2005. Tahu dan Tempe Plus Susu Kedelai. Jakarta : Gramedia Pustaka Utama.

Leave a Reply

Your email address will not be published. Required fields are marked *