Okara
* 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.
Macronutrients
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| 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
This versatile byproduct of soy milk production is a soft, white pulp that remains after soybeans are processed. Rich in plant-based protein and containing a moderate amount of carbohydrates, it offers a nutrient-dense addition to various dishes. While it has minimal fiber content, it still provides essential amino acids and is notably low in fat. Its relatively low calorie count makes it an appealing option for those monitoring their energy intake.
Commonly used in Japanese and other East Asian cuisines, it serves as a nutritious filler in dishes like unohana (a simmered dish with vegetables) and can be incorporated into vegetarian patties, baked goods, or smoothies to boost protein content without adding significant fat. Its mild flavor and soft texture allow it to absorb seasonings well, making it adaptable in both savory and sweet recipes. For those seeking to reduce food waste or increase plant-based protein intake, this soy byproduct offers a sustainable and healthful ingredient to explore in everyday cooking.
Compare Okara
See how Okara compares to other foods:
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- Okara vs Vitasoy USA, Vitasoy Light Vanilla Soymilk
- Okara vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D
- Okara vs Soymilk (all flavors), nonfat, with added calcium, vitamins A and D
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