⏱ 60 min totalTempeh Wings with Polynesian Sauce
Per 1 serving · 282 g · 9 ingredients
of a 2,000 cal day
- Protein24g29% of calories
- Carbs32g38% of calories
- Fat12g33% of calories
- ✓ Cholesterol free
At a glance
One serving of Tempeh Wings with Polynesian Sauce (282 g) has 319 calories, with 24 g of protein, 32 g of carbohydrates and 12 g of fat. Most of its energy comes from carbs (38% of calories). It is high in protein (49% DV), Vitamin C (46% DV) and riboflavin (b2) (35% DV). Keep an eye on sodium, which provides 67% of the daily value.
High in
20%+ of the daily value
- Protein49%
- Vitamin C46%
- Riboflavin (B2)35%
- Niacin27%
- Vitamin B630%
- Iron51%
Good source of
10–19% of the daily value
- Thiamine14%
- Folate (B9)12%
- Pantothenic acid10%
- Calcium15%
- Potassium14%
- Zinc14%
Watch
20%+ of the daily value
- Sodium67%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
4 oz Tempeh
3 fl oz Pineapple juice
1 ½ tbsp Tamari soy sauce- 🥄2 tbsp Water
½ tbsp Rice wine vinegar
¾ tsp Ginger root
2 tsp unpacked Brown sugar
¾ tsp Cornstarch
¼ tsp Sriracha
Directions
- 1
Slice the block of tempeh into large slices and place them in a deep bowl.
- 2
Pour two-thirds of the pineapple juice, two-thirds of the soy sauce, water, rice wine vinegar, and one-third of the grated ginger over the tempeh.
- 3
Marinate for at least 30 minutes.
- 4
Preheat the oven to 375°F and place the tempeh on a baking sheet.
- 5
Bake for 10-15 minutes until the tempeh starts to brown and crisp. Flip and bake for another 10-15 minutes.
- 6
While the tempeh bakes, combine the remaining pineapple juice, soy sauce, rice wine vinegar, brown sugar, and cornstarch in a small saucepan. Whisk until the cornstarch dissolves.
- 7
Heat on medium-low, whisking until it simmers. Reduce heat to low and simmer until thickened, about 2-3 minutes, then remove from heat.
- 8
Once the tempeh is done, toss it in the sauce to coat. Place back on the sheet pan and bake for another 2-3 minutes until brown and sticky.
- 9
Serve with any remaining sauce drizzled on top.
Vitamins & minerals
Amounts for 1 serving (282 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 2 μg | 0% |
| Vitamin C | 41 mg | 46% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin K | 0.3 μg | 0% |
| Thiamine | 0.2 mg | 14% |
| Riboflavin (B2) | 0.5 mg | 35% |
| Niacin | 4 mg | 27% |
| Vitamin B6 | 0.4 mg | 30% |
| Folate (B9) | 49 μg | 12% |
| Vitamin B12 | 0.1 μg | 4% |
| Pantothenic acid | 0.5 mg | 10% |
| Choline | 14 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 149 mg | 15% |
| Iron | 4 mg | 51% |
| Potassium | 665 mg | 14% |
| Magnesium | 115 mg | 27% |
| Phosphorus | 346 mg | 49% |
| Zinc | 2 mg | 14% |
| Copper | 1 mg | 81% |
| Manganese | 2 mg | 91% |
| Selenium | 0.5 μg | 1% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 3 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 5 μg | — |
| Fructose | 4 g | — |
| Galactose | 0 g | — |
| Glucose | 4 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 7 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 319 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 61minWalking (3.5 mph)
- 38minCycling (moderate)
- 27minRunning (6 mph)
- 45minSwimming laps
Common questions
How many calories are in Tempeh Wings with Polynesian Sauce?
One serving of Tempeh Wings with Polynesian Sauce (1 serving) has 319 calories, which works out to 113 calories per 100 g. That is about 16% of a 2,000-calorie day.
Is Tempeh Wings with Polynesian Sauce high in protein?
It provides a solid 24 g of protein per serving (49% of the 50 g daily value), but protein supplies only 29% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Tempeh Wings with Polynesian Sauce keto-friendly?
It is hard to fit into a strict keto diet. One serving has 32 g of net carbs and 38% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Tempeh Wings with Polynesian Sauce?
1549 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Tempeh Wings with Polynesian Sauce?
16 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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