Evidence-based food guidance for fatty liver disease · Based on AASLD 2023 Guidelines
Tempeh belongs to the Legumes and Legume Products group in the USDA FoodData Central database. Per 100 grams, it provides 192.0 kcal, 20.3g protein, 7.6g carbohydrate, and 10.8g fat — of which 2.54g is saturated (23.5% of total fat).
Its processing is minimal, which puts it near the whole-food end of what the Mediterranean pattern prefers. The sodium level is moderate at 9.0mg per 100g, easy enough to fit within a typical day. The standard preparation in the data is Boiled, which affects the fat profile that actually gets eaten. These stats come from the USDA dataset that powers the entire site, scored with the uniform AASLD 2023 criteria applied to every food.
With its Recommended rating, Tempeh fits easily into a Mediterranean-style week, the pattern the AASLD highlights for MASLD.
In context, tempeh is a genuinely protein-dense choice (20g per 100g), which makes it useful when keeping portions moderate. The database lists a typical serving of 1 cup cooked; keeping servings in that range is the practical lever that matters most.
Compared with other entries in the Legumes and Legume Products group, tempeh sits where it does because of the numbers above — the saturated-fat share, added sugar, and processing checks that decide every rating on this site. The rating is not a verdict on the food as a whole; it is a verdict on how it fits the Mediterranean pattern recommended for MASLD.
What does the research say about Tempeh for fatty liver?
Based on the AASLD 2023 practice guidance, Tempeh is classified as Recommended for individuals with fatty liver disease. Saturated fat: 24% of total fat. The recommended serving is 100g, 3 or more times per week. When in doubt, consult your healthcare provider for personalized dietary advice.
What are good alternatives to Tempeh for fatty liver?
Instead of Tempeh, consider lean poultry, fish, or plant-based proteins. These alternatives are more aligned with the Mediterranean diet and the AASLD recommendations for fatty liver management. The key is to choose foods with lower saturated fat, no added sugar, and minimal processing.
What is the best way to prepare Tempeh for fatty liver?
Tempeh requires minimal preparation and can be enjoyed as part of a balanced Mediterranean diet. The key is to avoid adding unhealthy fats or sugars during preparation. Pair it with plenty of vegetables and whole grains for a complete, liver-friendly meal. The AASLD recommends a Mediterranean-style diet rich in whole foods, so keep your preparation simple and natural.
Does Tempeh provide enough protein for a liver-friendly diet?
Tempeh offers 20.3g of protein per 100g. Adequate protein intake is important for liver repair and looking at the big picture metabolic function. The Med diet pattern includes moderate protein from a variety of sources. This is a good protein source that can support liver repair and muscle maintenance.
What does the Recommended rating mean for Tempeh?
A Recommended rating means that Tempeh can be safely included in a fatty liver diet when consumed in appropriate portions. Saturated fat: 24% of total fat. Choosing whole, minimally processed foods is generally recommended for optimal liver health. This rating system is designed to help you make informed choices aligned with the Mediterranean diet framework recommended by the AASLD for managing MASLD.
How many grams of Tempeh can I have on a fatty liver diet?
A standard serving of Tempeh is 1 cup cooked (166.0g). 3 or more times per week. Keeping portions in check is essential because even nutrient-dense foods can contribute to caloric surplus and liver fat storage when overconsumed.
Data Sources
Nutritional data from USDA FoodData Central. Verdict engine based on AASLD 2023 Practice Guidance and ADA 2024 Standards of Care. This is dietary reference information, not medical advice. Always consult your healthcare provider before making dietary changes.