Okara
FDC ID: 172452
At a glance
Okara is a moderate-calorie food in the Legumes and Legume Products category, providing 76 kcal per 100g. Each 100g supplies 3.5g of protein, 1.7g of fat, 12.2g of carbohydrates. It is an especially good source of copper (22% of the Daily Value), selenium (19% of the Daily Value), manganese (18% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.
Energy
76
kcal
Protein
3.5
g
Total Fat
1.7
g
Total Carbohydrate
12.2
g
Nutrition profile of Okara
Okara provides about 76 kcal per 100g, a moderate energy density.
Key nutrients and what they do
- Copper 22%aids iron use and the formation of red blood cells and collagen
- Selenium 19%is part of antioxidant enzymes that protect cells from oxidation
- Manganese 18%supports bone formation and enzymes in carbohydrate/fat metabolism
- Iron 7%forms hemoglobin in red blood cells to carry oxygen through the body
※ % daily value is per 100g against adult reference intakes.
Things to keep in mind
- !It fits well as part of a varied, balanced diet alongside other foods.
This overview is general information based on public nutrition data and is not intended for diagnosis or treatment. Disclaimer
Products & books related to Okara
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Nutrition by Serving Size
| Nutrient | Per 100g | 1 oz (28g) |
|---|---|---|
| Calories | 76 kcal | 22 kcal |
| Protein | 3.5 g | 1.0 g |
| Fat | 1.7 g | 0.5 g |
| Carbs | 12.2 g | 3.5 g |
Serving values are converted from the per-100g data (1 oz = 28.35g). Actual portion weights vary.
Daily Value Radar(% of FDA Daily Value)
Nutrient Rankings(top 15 by % Daily Value)
Explore Legumes and Legume Products Rankings
Full Nutrition Facts(per 100g)
| Nutrient | Amount | % Daily Value | Notes |
|---|---|---|---|
| Energy | 76 kcal | 3.8% | |
| Water | 81.64 g | — | |
| Protein | 3.52 g | 7.0% | |
| Cholesterol | 0 mg | 0.0% | |
| Total Fat | 1.73 g | 2.2% | |
| Total Carbohydrate | 12.23 g | 4.4% | |
| Sodium | 9 mg | 0.4% | |
| Potassium | 213 mg | 4.5% | |
| Calcium | 80 mg | 6.2% | |
| Magnesium | 26 mg | 6.2% | |
| Phosphorus | 60 mg | 4.8% | |
| Iron | 1.30 mg | 7.2% | |
| Zinc | 0.56 mg | 5.1% | |
| Copper | 0.20 mg | 22.2% | |
| Manganese | 0.40 mg | 17.6% | |
| Selenium | 10.60 μg | 19.3% | |
| Retinol | 0 μg | — | |
| Vitamin A | 0 μgRAE | 0.0% | |
| Vitamin D | 0 μg | 0.0% | |
| Thiamin | 0.02 mg | 1.7% | |
| Riboflavin | 0.02 mg | 1.5% | |
| Niacin | 0.10 mg | 0.6% | |
| Vitamin B6 | 0.12 mg | 6.8% | |
| Vitamin B12 | 0 μg | 0.0% | |
| Folate | 26 μg | 6.5% | |
| Pantothenic Acid | 0 mg | 0.0% |
Frequently Asked Questions
How many calories does 100g of Okara have?
Okara has 76 kcal (calories) per 100g.
How much protein, fat, and carbs are in Okara?
Per 100g, Okara provides 3.5g protein, 1.7g fat, 12.2g carbohydrates.
What nutrients is Okara high in?
Per 100g, Okara is a notable source of Copper (about 22% of the Daily Value), Selenium (about 19% of the Daily Value), Manganese (about 18% of the Daily Value).
What is the source of this nutrition data for Okara?
These per-100g values come from USDA FoodData Central (public domain).
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Data Source
This data is sourced from USDA FoodData Central (Public Domain).
USDA FoodData Central (Public Domain)