Tempeh & Diabetes
Low glycemic impact for the stated serving. Glycemic load of 3 per 100g.
✅ Nutrition data verified · GL 3/100g · GI 38.8 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
Blood Sugar Impact
Nutrition Overview
Simple Ways to Balance It
💡 Check Your Own Response
Individual blood sugar responses vary. Use a glucose meter to understand how this food affects you personally.
💡 Glycemic Load Over Glycemic Index
GL accounts for both the speed AND amount of carbohydrate, making it more practical for real-world eating than GI alone.
💡 Pair Carbs With Protein
Adding protein to a carbohydrate-containing meal slows digestion and helps prevent blood sugar spikes.
💡 Fiber Is Your Friend
Dietary fiber slows carbohydrate absorption. Aim for at least 3g of fiber per serving of carbohydrate foods.
Explore More in Legumes and Legume Products
Glycemic Load by Serving Size
| Portion | Weight | Carbs | Glycemic Load | Verdict |
|---|---|---|---|---|
| ½ Serving | 83g | 6.3g | 2.5 | Friendly |
| Standard Serving | 166g | 12.7g | 5.0 | Friendly |
| Restaurant Portion | 332g | 25.4g | 10.0 | Friendly |
GL ≤10 = Low (Friendly) · 11–19 = Moderate · ≥20 = High (Limit).
The page-level verdict is based on GL per 100g; this table shows how portion size changes the actual GL you get.
Better Alternatives
🫘 Chicken, meatless
GL 0/100g — Low GL
Fiber 3.6g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Chicken, meatless & diabetes →🫘 HOUSE FOODS Premium Firm Tofu
GL 0/100g — Low GL
Rated diabetes-friendly — lower glycemic impact than your current selection.
HOUSE FOODS Premium Firm Tofu & diabetes →🫘 Vitasoy USA Organic Nasoya, Soft Tofu
GL 0.1/100g — Low GL
Rated diabetes-friendly — lower glycemic impact than your current selection.
Vitasoy USA Organic Nasoya, Soft Tofu & diabetes →🫘 Vitasoy USA Azumaya, Silken Tofu
GL 0.1/100g — Low GL
Rated diabetes-friendly — lower glycemic impact than your current selection.
Vitasoy USA Azumaya, Silken Tofu & diabetes →Quick Answers
Is Tempeh a reasonable choice if you have diabetes?
Tempeh scores a GL of 3.0 on the glycemic scale. For context, ≤10 is considered low. This is general dietary information and should not replace personalized guidance from your care team.
What is the glycemic load of Tempeh?
Tempeh has a glycemic load of 3.0 per 100g. A standard serving (1 cup cooked, 166.0g) delivers a GL of 5.0. GI data from Sydney University GI Database (Atkinson et al., 2021).
Does Tempeh spike blood sugar?
After eating Tempeh, you can expect a low blood sugar response. The GL of 3.0 means a gentle rise. This can vary based on what else you eat with it.
Is the GI value accurate?
The GI of 38.8 for Tempeh is estimated (Tier 3), not directly ISO-tested on this specific food. It is based on the weighted average GI of foods in the Legumes and Legume Products category from the International GI Tables (Atkinson et al., 2021). Actual GI may vary by variety, ripeness, cooking method, and individual response. We display estimated values with full transparency so you can make informed decisions.
Where This Data Comes From
Data Tier: TIER 3 — estimated from category average
Glycemic Index (GI): 38.8 — subcategory_avg:Legumes and Legume Products. Source: International GI Tables (Atkinson, Brand-Miller et al., Diabetes Care, 2021). University of Sydney GI Research Service.
GL (per serving, 166.0g) = 3.0 × 166.0 ÷ 100 = 5.0
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 174272. Data are in the public domain (CC0 1.0).
GL Classification: ≤10 = Low (Low GL), 11–19 = Moderate (Eat in Moderation), ≥20 = High (Limit). Based on University of Sydney Glycemic Index Foundation classification.
⚠️ GI value is estimated, not directly ISO-tested on this specific food. Actual GI may vary by variety, cooking method, and individual glycemic response.
Cite this page: GlycemicWise. “Tempeh — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/tempeh/
Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.