Tempeh is a fermented soybean product known for its nutty, earthy flavor and firm, chewy texture. Beyond protein and fiber, tempeh is an underrated source of potassium — an essential mineral that helps regulate blood pressure, support nerve signaling, and keep muscles working smoothly. This Tempeh Potassium Calculator converts any portion you plan to eat — grams, ounces, or cups — into milligrams of potassium and shows how that amount compares to the daily value of 4,700 mg.
You can also split a full recipe into equal servings, so the tool works for meal prep and portioned lunches, not just single servings. The result screen shows potassium per serving, percent of daily value, and a banana-equivalent comparison to make the number easier to picture. If you track potassium for cardiovascular health, sports nutrition, kidney-friendly eating, or general diet planning, this calculator gives you a fast, evidence-based answer with no guesswork.
⚙️ Enter Your Tempeh Serving
Enter your values, then press Calculate
| Amount entered | — |
| Potassium per serving | — |
| Daily value (4,700 mg) | — |
| Banana equivalent | — |
How to Use This Tool
- Type the amount of tempeh you are eating into the amount field. You can enter decimals, for example 2.5 cups or 125.5 g.
- Choose the matching unit from the dropdown: grams, ounces, or cups. If you measure with a food scale, grams are the most accurate option.
- If the amount represents a whole cooked dish or a batch of tempeh you plan to split, enter the number of servings you will divide it into. Leave this at 1 for a single portion.
- Press Calculate Potassium to see the total potassium, per-serving potassium, percent of daily value, and the banana equivalent. Press Reset to clear the form and start over.
For meal-prepped lunches, enter the total cooked tempeh in the pan and the number of containers you fill. The per-serving result will update automatically.
How the Calculation Works
Tempeh contains about 412 mg of potassium per 100 g of plain tempeh, based on standard USDA nutrition data. The calculator first converts your chosen unit into grams:
- grams: no conversion needed
- ounces: multiply by 28.35
- cups: multiply by 166 g per cup, the average density for chopped or diced tempeh
Then it applies the formula:
Potassium (mg) = grams of tempeh × 412 ÷ 100
Example: A 150 g serving contains 150 × 4.12 = 618 mg potassium. If you split that into 2 servings, each serving provides 309 mg, which is about 6.6% of the 4,700 mg daily value. A 1-cup portion (166 g) provides 684 mg, or 14.6% of the daily value.
Quick Reference: Potassium in Tempeh
The table below shows common tempeh portions and their approximate potassium content. Values assume plain tempeh with no added salt or potassium-based additives.
| Portion | Approx. Grams | Potassium | % Daily Value |
|---|---|---|---|
| 1 oz | 28 g | 117 mg | 2.5% |
| 100 g | 100 g | 412 mg | 8.8% |
| ½ cup | 83 g | 342 mg | 7.3% |
| 1 cup | 166 g | 684 mg | 14.6% |
If the tempeh is part of a larger stir-fry, curry, or grain bowl, remember that the potassium from vegetables, legumes, and sauces adds to the total for the meal.
Tips & Best Practices
- Weigh tempeh before cooking when possible. Steaming, pan-frying, and baking do not change its potassium content dramatically.
- Use the same measurement style every time. If you switch between cups and grams, the type of cut — cubes, crumbles, or thin slices — can change how much fits in a cup. The calculator uses an average of 166 g per cup.
- Check the nutrition label on packaged tempeh. Some brands add potassium chloride as an ingredient, which can raise the potassium level above the USDA average.
- If you are tracking potassium for medical reasons, keep a running log of the foods you eat. This calculator is a useful planning tool but should not replace advice from a doctor or renal dietitian.
Note: People with chronic kidney disease or those taking potassium-sparing medications may need to limit potassium. Always follow the guidance of your healthcare team.
Frequently Asked Questions
Is tempeh high in potassium?
Yes — moderately. A 100 g serving provides about 412 mg, which is comparable to a medium banana (around 422 mg). It is not as potassium-dense as spinach or avocado, but it is a meaningful contributor to daily potassium intake, especially for plant-based eaters.
Does cooking reduce the potassium in tempeh?
Water-based cooking methods such as boiling can leach some potassium into the cooking liquid. Pan-frying, baking, roasting, and steaming cause minimal loss. The calculator assumes plain tempeh; if you boil tempeh and discard the water, the actual potassium may be slightly lower.
What is the daily value for potassium?
The current daily value used on Nutrition Facts labels is 4,700 mg for most adults. This figure is the same guideline used in the percent DV calculation above. Actual needs can differ based on age, health status, and medications.
Additional Resources & Related Tools
The potassium value in this tool is based on the standard reference composition for tempeh in the USDA FoodData Central. For more reading on potassium in the diet, see the NIH Office of Dietary Supplements Potassium Fact Sheet.
If you compare potassium across different foods, you may also find the burger potassium calculator useful for restaurant-style meals and the soup potassium calculator for soups and broths.