Home › Foods › Safe › Tempeh, cooked
🟢 Safe
Oxalate <25 mg/serving
🟡 Caution
Oxalate 25-99 mg/serving
🔴 Avoid
Oxalate ≥100 mg/serving
🟢

Tempeh, cooked

🟢 Safe — Low Oxalate
2 mg oxalate / serving
Serving: 1/2 cup (83 g) | Per 100 g: 0 mg
✓ Medically Reviewed Content reviewed by OxalateWatch Editorial Team. Based on Harvard T.H. Chan SPH oxalate data (2024) and NKF/AUA dietary guidelines.

📊 Nutrition at a Glance

2 mg
Oxalate / serving
Low Oxalate
—
Sodium / 100g
Pending
—
Protein / 100g
Pending
—
Calcium / 100g
Pending

📏 Oxalate by Serving Size

ServingWeightOxalateVerdict
1/2 cup83 g2 mg Safe
2 x 1/2 cup166 g4 mg Safe
½ x 1/2 cup41 g1 mg Safe

🏷️ Tags

Legumes 🟢 Oxalate Safe Low Oxalate Plant-Based

🟢 See all Legumes rated Safe for kidney stones →

⚖️ Compare this food: · vs Legumes · vs Soup →

🔗 Related Foods

🟢 Safe alternatives (recommended)

🟢
Vegetable oil (soybean)
0 mg oxalate/serving
 🟢
Jelly beans
0 mg oxalate/serving
 🟢
Condiments
1 mg oxalate/serving
 🟢
Tofu
1 mg oxalate/serving

⚠️ Other foods in this category to watch

🟡
Legumes
99 mg oxalate/serving
 🟡
Legumes
96 mg oxalate/serving
 🟡
Legumes
79 mg oxalate/serving
 🟡
Legumes
67 mg oxalate/serving

❓ Frequently Asked Questions

Can I eat Tempeh with kidney stones?

Short answer: yes. Longer answer: at 2 mg per 1/2 cup, Tempeh is one of the safer things you can eat if you're watching oxalate. Harvard T.H. Chan SPH measured this directly.

How much oxalate is in Tempeh?

Here are the numbers: 2 mg oxalate in one 1/2 cup of Tempeh (83g). Per 100 grams, that's 0 mg. Harvard T.H. Chan SPH did the lab work (2024) — these aren't database guesses.

Is Tempeh a high-oxalate food?

Nope. Tempeh is a low-oxalate food — just 2 mg per 1/2 cup. Well under the 25 mg cutoff. You're in the clear with this one.

What can I eat instead of Tempeh?

The easiest move: swap Tempeh for any 🟢 Safe food in the related foods grid. They're all under 25 mg per serving and verified by Harvard's 2024 data. Problem solved.

How reliable is the data for Tempeh?

Oxalate: very reliable (Harvard 2024 lab measurement). Other nutrients: still being matched to USDA data. The oxalate figure is what matters for a kidney stone decision, and that one's solid.

🔍 Explore More About This Food

🟢See our detailed safety analysis for this food 📊Exact oxalate numbers: how much is in a serving 📋Low, moderate, or high oxalate? Full breakdown

📚 Data Sources

Oxalate: Harvard T.H. Chan School of Public Health (2024) via OHF.

📖 Key Scientific References

Taylor EN, Curhan GC. Oxalate intake and the risk for nephrolithiasis. J Am Soc Nephrol. 2007;18(7):2198-2204. PMID: 17538185
Borghi L, Schianchi T, Meschi T, et al. Comparison of two diets for the prevention of recurrent stones in idiopathic hypercalciuria. N Engl J Med. 2002;346(2):77-84. DOI: 10.1056/NEJMoa010369
Fink HA, Akornor JW, Garimella PS, et al. Diet, fluid, or supplements for secondary prevention of nephrolithiasis. Eur Urol. 2009;56(1):72-80. DOI: 10.1016/j.eururo.2009.03.031
Ferraro PM, Taylor EN, Gambaro G, Curhan GC. Dietary and lifestyle factors for primary prevention of nephrolithiasis. BMC Nephrol. 2020;21(1):267. PMID: 32652950
Pearle MS, Goldfarb DS, Assimos DG, et al. Medical management of kidney stones: AUA guideline. J Urol. 2014;192(2):316-324. DOI: 10.1016/j.juro.2014.05.006
Liebman M, Costa G. Effects of calcium and magnesium on urinary oxalate excretion after oxalate loads. J Urol. 2000;163(5):1565-1569. PMID: 10751889
Holmes RP, Assimos DG. The impact of dietary oxalate on kidney stone formation. Urol Res. 2004;32(5):311-316. DOI: 10.1007/s00240-004-0437-3
Lin BB, Lin ME, Huang RH, et al. Dietary treatment and fluid intake for prevention of recurrent calcium stones. PLoS One. 2021;16(4):e0250257. PMID: 33872340
This is dietary reference information, NOT medical advice. Talk to your doctor or a registered dietitian before changing your diet. Oxalate tolerance varies by person, stone type, and medication.