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Have you heard of tempeh? Tempeh, a plant-based protein source, derives from fermented soybeans. It is a traditional food in Indonesia, specifically the Island of Java. Tempeh is like a soybean “cake”, making it a great alternative to tofu or soybeans. While tempeh frequently features in plant-based diets, can you still savor it with CKD?
Nutritional Content of Tempeh for CKD
Let’s first look into the nutritional content of tempeh to see if it can fit into a kidney-friendly diet. Tempeh contains protein, fat, calcium, iron, potassium, and fiber. It is also a great low-sodium option for those with CKD. If you're watching your potassium intake, consider opting for tofu instead of tempeh. Tofu offers a lower potassium content compared to tempeh, making it a preferable alternative. Or, simply keep in mind your portion size of tempeh. See the full nutrition content for tempeh below.
Tempeh nutrition information (per 100 grams):
- Tempeh nutrition information (per 100 grams):
- 192 calories
- 20 gm protein
- 11 gm fat
- 111 mg calcium
- 2.7 mg iron
- 266 mg phosphorus (only about 30-50% is actually absorbed)
- 412 mg potassium
- 9 mg sodium
- 8 gm fiber
- *100 grams of tempeh is roughly equivalent to 3 ounces of tempeh
Research shows that soy can be a good protein source for those with CKD who are looking to manage their kidney disease in a healthy way. Excessive intake of animal protein has been shown to cause hyperfiltration of the kidneys, worsening CKD. Therefore, tempeh can be a nice option for kidney warriors.
Balanced Tempeh Meal for CKD
To make a balanced meal with tempeh, add some type of carbohydrate food (like rice, potatoes, or pasta) and some vegetables (broccoli, cauliflower, salad, etc). Tempeh, like tofu, can be used in place of meat, fish, or poultry in a kidney-friendly diet. Instead of grilled chicken, you could opt for grilled tempeh as a plant-based option.
Tempeh Recipes
- Easy baked tempeh
- Teriyaki tempeh bowl
- Tempeh pita sandwiches
- Marinated peanut tempeh (If you are looking for a lower sodium option, I would recommend using coconut aminos as a lower sodium soy sauce alternative)
The Bottom Line: Cooking with Tempeh for CKD
Overall, tempeh is a great source of plant-based protein. Studies show that following a more plant-based diet can help to slow the progression of chronic kidney disease. Therefore, tempeh can be a great option for those with CKD. With that being said, if you are on a lower protein or potassium diet, it’s important to be mindful of your portion size as tempeh is considered a higher protein and higher potassium food.
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