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Okara
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Your nutrition snapshot
Buy on AmazonMacronutrient proportions by weight
Values for 100 g. Change the serving to recalculate.
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Vitamins
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.0 MG | 2% | |
| Riboflavin | 0.0 MG | 2% | |
| Niacin | 0.1 MG | 1% | |
| Pantothenic acid | 0.1 MG | 2% | |
| Vitamin B-6 | 0.1 MG | 7% | |
| Folate, total | 26 UG | 7% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 80 MG | 6% | |
| Iron, Fe | 1.3 MG | 7% | |
| Magnesium, Mg | 26 MG | 6% | |
| Phosphorus, P | 60 MG | 5% | |
| Potassium, K | 213 MG | 5% | |
| Sodium, Na | 9 MG | 0% | |
| Zinc, Zn | 0.6 MG | 5% | |
| Copper, Cu | 0.2 MG | 22% | |
| Manganese, Mn | 0.4 MG | 18% | |
| Selenium, Se | 10.6 UG | 19% |
Nutrition Highlights
- Low in calories with 76 kcal per 100g.
- Very low in fat (1.7g per 100g).
- Good source of Copper, Cu (22% DV).
About Okara
Okara is the fibrous pulp left behind after soymilk or tofu is pressed from soybeans. It has a mild, slightly beany flavor and a crumbly texture that works well in veggie burgers, baked goods, and miso-style soups. The fat content is low and it carries modest protein, though much of the nutrition depends on how it is prepared and seasoned.
Dietary Information
Okara is considered low-fat, making it a suitable choice for various dietary plans.
Notable micronutrients in Okara include Copper, Cu (22% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 76 calories per 100 grams, Okara gets 19% of its calories from protein, 64% from carbohydrates, and 20% from fat. This is lower than most foods and comparable to fruits and vegetables.
Compare Okara
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