How Many Calories Are in Tempura Veg? A Detailed Nutritional Breakdown

January 11, 2026 •

3 min read

A single piece of vegetable tempura can contain anywhere from 11 to over 50 calories, demonstrating that the caloric content can vary significantly based on size and preparation. This variation makes it challenging to pinpoint an exact number without considering multiple factors.

Quick Summary

The calorie count of vegetable tempura varies widely depending on the type of vegetable, batter thickness, and cooking method. Factors like oil absorption and serving size are key to estimating its nutritional impact. For a lighter version, alternatives to deep-frying exist.

Key Points

Variable Calorie Count: The number of calories in tempura vegetables depends heavily on factors like the specific vegetable, batter, and cooking method.
Frying Method is Key: Deep-frying significantly increases the calorie count due to oil absorption, while air-frying or baking can substantially reduce it.
Choose Lighter Veggies: Vegetables with higher water content, such as zucchini and green beans, generally result in lower-calorie tempura than starchy options like sweet potato.
Use a Light Batter: An ice-cold, airy batter, often made with sparkling water, absorbs less oil and keeps the end product crispier and lighter.
Blotting is Beneficial: Draining tempura on paper towels after frying helps to remove excess oil and reduces the final fat and calorie content.
Portion Control Matters: Because individual tempura pieces have varying calorie counts, the total calories per meal can fluctuate greatly with portion size.

Understanding Calorie Variation in Vegetable Tempura

Calculating the precise calorie count for vegetable tempura can be complicated, as it is not a standardized dish. The final nutritional value is influenced by several factors beyond just the base vegetable itself. The type of vegetable, the composition of the tempura batter, and the cooking method all play significant roles in the final calorie count. For example, a starchy sweet potato will contribute more carbohydrates than a water-rich zucchini, and a denser batter will absorb more oil than a light, airy one.

Factors Influencing Tempura Calories

Type of Vegetable: The natural calorie and moisture content of the vegetable itself is the foundation. Less starchy vegetables typically result in a lower-calorie end product. Vegetables with a higher water content, like zucchini or bell peppers, may absorb less oil than denser root vegetables like carrots or sweet potatoes.
Batter Ingredients: A traditional tempura batter is made with a simple mixture of cold water, flour, and sometimes egg. Some recipes add cornstarch or other leavening agents that can affect the texture and how much oil is absorbed. The use of sparkling water or even beer can create a lighter, crispier, and potentially less oily coating compared to a thicker, standard batter.
Cooking Method: The most significant calorie variable is the cooking method. Traditional deep-frying involves submerging the battered vegetables in hot oil, which adds substantial fat and calories. Healthier, baked or air-fried versions use little to no oil, dramatically reducing the overall calorie load.
Oil Used for Frying: The type of oil used also makes a difference. While the calorie content per gram of fat is roughly the same across different oils, different fats have varying health profiles. Using fresh oil is also important for flavor and results.

Calorie Comparison: Different Vegetables in Tempura

To illustrate the impact of vegetable choice, here is a comparison of typical calorie counts per small, deep-fried piece based on available nutrition data.


Vegetable (Approx. 3-10g)	Approx. Calories Per Piece	Key Nutrient Contributor
Sweet Potato	~2-3 kcal	Starch/Carbohydrates
Eggplant	~3-4 kcal	Water content, low starch
Broccoli	~2-3 kcal	Lower starch, fibrous
Zucchini	~1-2 kcal	High water content
Mushroom	~1-2 kcal	Mostly water, low calories
Snow Peas	~0.5-1 kcal	High fiber, low carbs

Note: These values represent the base vegetable's contribution before batter and frying. The batter and absorbed oil significantly increase the final calorie count per piece.

Reducing Calories in Your Tempura

If you're watching your calorie intake but still crave the crispy texture of tempura, there are several adjustments you can make without sacrificing flavor.

Use an Air Fryer: As demonstrated in numerous recipes, using an air fryer is a fantastic way to achieve a crispy texture with only a fraction of the oil. This method removes the oil absorption from deep-frying, which is the primary source of added calories.
Try Baking Instead: An alternative to an air fryer is baking the tempura-battered vegetables in a high-temperature oven. Spritzing the pieces with a light cooking spray can help achieve a golden, crunchy exterior.
Modify Your Batter: A traditional Japanese technique for a light batter involves using icy cold sparkling water to inhibit gluten development and keep the batter airy. Using a high ratio of sparkling water to flour can result in a thinner, lighter coating that absorbs less oil.
Blot Excess Oil: For deep-fried tempura, draining the pieces on paper towels immediately after frying will absorb some of the surface oil, reducing the final fat content.

Lower-Calorie Tempura Vegetable Choices

Making strategic vegetable choices can also help. Opt for vegetables with a higher water content and lower starch. Popular lower-calorie options include:

Asparagus
Green Beans
Broccoli
Zucchini
Bell Peppers
Mushrooms

Conclusion: A Balanced Perspective on Tempura

Ultimately, how many calories are in tempura veg depends on many variables, with a typical serving of deep-fried vegetable tempura potentially ranging from 100 to over 300 calories, depending on the number of pieces. However, traditional tempura is often considered relatively healthier than many Western fried foods because its delicate batter absorbs less oil when prepared correctly. For those seeking to enjoy this dish with fewer calories, switching from deep-frying to air-frying or baking is the most impactful change you can make. By being mindful of your preparation and portion sizes, you can indulge in this Japanese delicacy as part of a balanced diet.

For more insight on healthier eating, check out HealthCastle.com.

Frequently Asked Questions

While vegetable tempura provides nutrients from the vegetables, it is still a fried food. It can be a healthier option than some Western fried foods due to the light batter, but its healthiness depends on the preparation method and oil usage.

The calorie count for a single piece of tempura varies widely. It can be as low as 11 calories for a small piece or as high as 53 calories or more for a larger, denser piece.

Air-frying or baking tempura can save hundreds of calories compared to traditional deep-frying, as it eliminates most of the oil absorption associated with the deep-frying process.

Vegetables with a high water content and low starch, like zucchini, mushrooms, and snow peas, will result in lower-calorie tempura compared to starchy options like sweet potatoes.

Yes, dipping sauces can add extra calories, sugar, and sodium. Some sauces, like sweet and savory options, may be higher in calories than a simple soy sauce.

Tempura can be included in a weight loss diet with moderation. Opt for healthier preparation methods like air-frying, control your portion sizes, and pair it with a light dipping sauce to minimize calories.

An average serving of deep-fried vegetable tempura (63g or more) can range from approximately 101 to 303 calories, but this can vary depending on the restaurant and portion size.