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Okara Nutrition Facts

Reviewed by Anna Smith | USDA-sourced data

Nutrition Overview

Okara contains 76 calories per 100g, with 3.5g of protein, 1.7g of fat, and 12.2g of carbohydrates.

It is an excellent source of Copper (22.2% of the Daily Value per 100g), and Selenium (19.3% DV).

Compared to other legumes and legume products, Okara has 59% fewer calories and 76% less protein than the category average.

For protein content, Okara ranks #5395 out of 8068 foods (higher than 33% of all foods in our database).

Calories

76

per 100g

Protein

3.5g

7% DV

Total Fat

1.7g

2% DV

Carbs

12.2g

4% DV
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Complete Nutrition Facts

Nutrient Amount per 100g % Daily Value
Macronutrients
Calories 76.0 kcal 4%
Protein 3.5 g 7%
Total Fat 1.7 g 2%
Saturated Fat 0.19 g 1%
Cholesterol 0.00 mg 0%
Sodium 9.0 mg 0%
Total Carbohydrate 12.2 g 4%
Dietary Fiber 0.00 g 0%
Added Sugars 0.00 g 0%
Vitamins
Vitamin A 0.00 mcg 0%
Vitamin C 0.00 mg 0%
Vitamin D 0.00 mcg 0%
Vitamin E 0.00 mg 0%
Vitamin K 0.00 mcg 0%
Thiamin 0.02 mg 2%
Riboflavin 0.02 mg 2%
Niacin 0.10 mg 1%
Vitamin B6 0.12 mg 7%
Folate 26.0 mcg 7%
Vitamin B12 0.00 mcg 0%
Minerals
Calcium 80.0 mg 6%
Iron 1.3 mg 7%
Potassium 213.0 mg 5%
Magnesium 26.0 mg 6%
Phosphorus 60.0 mg 5%
Zinc 0.56 mg 5%
Copper 0.20 mg 22%
Manganese 0.40 mg 18%
Selenium 10.6 mcg 19%
% Daily Value based on a 2,000 calorie diet. Source: USDA FoodData Central.

Similar Foods

Other legumes and legume products with similar calorie content:

Food Calories Protein Fat Carbs Nutrition
Tofu, raw, regular, prepared with calcium sulfate 76 8.1g 4.8g 1.9g 76 cal
8.1g protein
4.8g fat
1.9g carbs
Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain 77 4.7g 0.6g 13.6g 77 cal
4.7g protein
0.6g fat
13.6g carbs
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) 78 9.0g 4.2g 2.9g 78 cal
9.0g protein
4.2g fat
2.9g carbs
SILK Nog, soymilk 74 2.5g 1.6g 12.3g 74 cal
2.5g protein
1.6g fat
12.3g carbs
Vitasoy USA Organic Nasoya, Tofu Plus Firm 74 9.2g 3.4g 1.7g 74 cal
9.2g protein
3.4g fat
1.7g carbs

Frequently Asked Questions

How many calories are in Okara?

Okara contains 76 calories per 100g serving.

Is Okara high in protein?

Okara contains 3.52g of protein per 100g, which is 7% of the daily value. It ranks #5395 out of 8068 foods for protein content.

What vitamins and minerals are in Okara?

Okara is a good source of Copper (22.2% DV), Selenium (19.3% DV), and Manganese (17.6% DV) per 100g.

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