Tempura
Moderate nutritional value
Japanese battered seafood or vegetables, deep-fried.
Tempura is shrimp, fish or vegetables such as sweet potato and eggplant, dipped in a thin, lumpy batter of flour, egg and ice-cold water and deep-fried for two to three minutes until crisp. The coating is thin but still absorbs oil, so about half of the calories come from fat. The soy-based dipping sauce adds sodium, so use it sparingly.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 8g | 14.3% |
| Fat | 12g | 17.1% |
| Carbs | 22g | 7.3% |
| Simple Sugars | 7.7g | Estimate |
| Complex Carbs | 14.3g | Estimate |
| Water | 52g | 2.1% |
| Calories | 220 | 9.8% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.06 | g | 5.3% |
| Monounsaturated | 7.28 | g | 29.1% |
| Polyunsaturated | 3.35 | g | 25.8% |
| Omega-3 | 1.005 | g | Estimate |
| EPA | 12 | mg | 1.3% |
| DHA | 18 | mg | 2.0% |
| Omega-6 | 2.345 | g | Estimate |
| Trans | 0.05 | g | 2.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 1.12 | mg |
| Vitamin E | 2.47 | mg |
| Selenium | 13.9 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 129 | mcg | 14.3% |
| vitamin B1 | 0.045 | mg | 3.8% |
| vitamin B2 | 0.069 | mg | 5.3% |
| vitamin B3 | 1.04 | mg | 6.5% |
| vitamin B6 | 0.101 | mg | 5.9% |
| vitamin B9 | 14.5 | mcg | 3.6% |
| vitamin B12 | 0.403 | mcg | 16.8% |
| vitamin C | 1.12 | mg | 1.2% |
| vitamin D | 0.119 (5 IU) | mcg | 0.8% |
| vitamin E | 2.47 | mg | 16.5% |
| vitamin K | 12 | mcg | 10.0% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 32.9 | mg | 3.3% |
| iron | 0.657 | mg | 3.7% |
| magnesium | 25.2 | mg | 6.3% |
| phosphorus | 110 | mg | 15.7% |
| potassium | 251 | mg | 9.7% |
| sodium | 232 | mg | 10.1% |
| zinc | 0.641 | mg | 5.8% |
| copper | 0.183 | mg | 20.3% |
| manganese | 0.247 | mg | 10.7% |
| selenium | 13.9 | mcg | 25.3% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 141 | mg | 20.1% | 94% |
| Isoleucine | 274 | mg | 19.6% | 97% |
| Leucine | 498 | mg | 18.2% | 87% |
| Lysine | 453 | mg | 21.6% | 100% |
| Methionine | 248 | mg | 23.6% | 115% |
| Phenylalanine | 509 | mg | 29.1% | 132% |
| Threonine | 241 | mg | 23.0% | 102% |
| Tryptophan | 75 | mg | 26.8% | 121% |
| Valine limiting | 305 | mg | 16.8% | 81% |
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Values per 100 g
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Recipe
See full recipeIngredients
- Large prawns, peeled with tail on 8
- Sweet potato, sliced 100 g
- Eggplant, sliced 1 small
- Green beans 8
- Cake flour 120 g
- Egg 1
- Ice-cold water 200 ml
- Oil for deep-frying 700 ml
- Dashi for dipping sauce 200 ml
- Soy sauce and mirin 2 tbsp each
Instructions
- 1
Score the underside of the prawns so they stay straight while frying.
- 2
Heat the oil to 180 C.
- 3
Beat the egg into the ice water, then lightly whisk in the flour, leaving the batter lumpy.
- 4
Dip each piece into the batter and let excess drip off.
- 5
Fry vegetables and prawns in small batches for 2-3 minutes until pale gold and crisp.
- 6
Drain on a rack and season lightly with salt.
- 7
Simmer dashi, soy, and mirin for the dipping sauce and serve alongside.