Okara nutrition facts
100 grams of okara contain 76 calories, 3.5 g of protein, 12 g of carbohydrates and 1.7 g of fat. It is an excellent source of copper (22% DV). Most of its calories (62%) come from carbs.
Nutrition Facts
Calories76
% Daily Value*
Total fat 1.73 g2%
Saturated fat 0.19 g1%
Trans fat 0 g
Cholesterol 0 mg0%
Sodium 9 mg0%
Total carbohydrate 12.2 g4%
Protein 3.52 g7%
Vitamin D 0 µg0%
Calcium 80 mg6%
Iron 1.3 mg7%
Potassium 213 mg5%
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Protein 18%Carbs 62%Fat 20%
76calories
3.52 gprotein
12.2 gcarbs
1.73 gfat
Values shown for 100 g.
Rich in
- Copper22%
- Selenium19%
- Manganese18%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0 µg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Thiamin (B1) | 0.02 mg | 2% |
| Riboflavin (B2) | 0.02 mg | 2% |
| Niacin (B3) | 0.1 mg | 1% |
| Pantothenic acid (B5) | 0.09 mg | 2% |
| Vitamin B6 | 0.12 mg | 7% |
| Folate | 26 µg | 7% |
| Vitamin B12 | 0 µg | 0% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 80 mg | 6% |
| Iron | 1.3 mg | 7% |
| Potassium | 213 mg | 5% |
| Magnesium | 26 mg | 6% |
| Phosphorus | 60 mg | 5% |
| Zinc | 0.56 mg | 5% |
| Copper | 0.2 mg | 22% |
| Manganese | 0.4 mg | 18% |
| Selenium | 10.6 µg | 19% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.19 g | 1% |
| Trans fat | 0 g | - |
| Monounsaturated fat | 0.3 g | - |
| Polyunsaturated fat | 0.76 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 81.6 g | - |
How it compares to other legumes and legume products
| Per 100 g | Okara | Category average | Difference |
|---|---|---|---|
| Calories | 76 | 202 | -62% |
| Protein | 3.52 g | 13.8 g | -74% |
| Total carbohydrate | 12.2 g | 21.8 g | -44% |
| Total fat | 1.73 g | 7.65 g | -77% |
| Sodium | 9 mg | 271 mg | -97% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 172452. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.