Tempeh is a fermented soybean product with a firm texture, offering folate, iron, calcium, protein, and magnesium. It's a nutrient-dense plant-based protein that fits well into a balanced pregnancy diet. Its fermentation process also makes its nutrients easier for the body to absorb.
Why it's good in pregnancy
Tempeh provides folate, essential for your baby's neural tube development, along with iron and protein that support your increased blood volume and your baby's growth. Its calcium content contributes to your baby's developing bones, while magnesium supports muscle and nerve function. As a fermented, plant-based protein, tempeh is a nutrient-dense option throughout pregnancy.
Key nutrients
FolateSupports healthy neural tube development throughout pregnancy.
IronHelps support increased blood volume and reduces the risk of anemia.
CalciumSupports your baby's developing bones and teeth.
ProteinProvides building blocks for your baby's growth and development.
MagnesiumSupports muscle and nerve function and may help ease leg cramps.
Serving ideas
Pan-fry tempeh slices until golden and crisp
Add cubed tempeh to a stir-fry
Marinate and bake for a flavorful protein
Crumble into a cooked chili
Grill tempeh strips for a sandwich filling
Safety
Always cook tempeh thoroughly before eating, whether steaming, sautéing, baking, or grilling, until heated through. Store tempeh in the refrigerator and use by the date on the packaging, or freeze for longer storage. Because tempeh is soy-based, check for any personal allergies, and always choose sealed, reputable products. Reheat any pre-cooked tempeh until steaming hot before eating.
Common questions
Is tempeh safe to eat during pregnancy?Yes, as long as it's cooked thoroughly, tempeh is a safe and nutritious plant-based protein during pregnancy.
Is tempeh a good source of calcium during pregnancy?Yes, it provides calcium along with iron, folate, and protein, making it a nutrient-dense choice.
Can I eat tempeh if I'm vegetarian or vegan during pregnancy?Yes, tempeh is an excellent plant-based protein option for vegetarian and vegan pregnancy diets.
Did you know?
Tempeh is made by fermenting whole soybeans, which gives it a firmer texture than tofu.
The fermentation process in tempeh can make its nutrients easier for the body to absorb.
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