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Other soy product

Other Soy Product

Okara

Nutrition facts per 100 g · edible portion

Soy
g
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15 forms & preparations
Edamame, frozen, prepared Edamame, frozen, unprepared Okara Soy protein concentrate, crude protein basis (N x 6.25), produced by acid wash Soy protein concentrate, produced by acid wash Soy protein concentrate, produced by alcohol extraction Soy protein isolate Soy protein isolate, potassium type Soy protein isolate, potassium type, crude protein basis Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, ProPlus Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, SUPRO Soybean, curd cheese Tempeh Tempeh, cooked Vitasoy USA Organic Nasoya, Soft
Vegan Gluten-free Dairy-free Contains Soy

Dietary labels are inferred automatically from Okara's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

4%
77 kcal Calories
6%
3.2 g Protein
5%
12.5 g Carbs
2%
1.7 g Fat

Good nutrient density 32/100

How many beneficial nutrients Okara delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Okara come from — the split across carbs, fat & protein.

What Okara is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Copper22% Selenium19% Manganese18%

Full nutrition breakdown

  • Beneficial
  • Moderate
  • Limit
  • Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

CarbohydratesAmount% DV
Total Carbohydrate12.5 g
5%
Fats & Fatty AcidsAmount% DV
Total Fat1.7 g
2%
Saturated Fat0.2 g
1%
Monounsaturated Fat0.3 g—
Polyunsaturated Fat0.8 g—
Trans Fat0.0 g—
Omega-3 Fatty Acids89.0 mg—
Omega-6 Fatty Acids666.0 mg—
Protein & Amino AcidsAmount% DV
Protein3.2 g
6%
Histidine93.0 mg—
Isoleucine159.0 mg—
Leucine244.0 mg—
Lysine212.0 mg—
Methionine41.0 mg—
Phenylalanine157.0 mg—
Threonine131.0 mg—
Tryptophan50.0 mg—
Valine162.0 mg—
VitaminsAmount% DV
Vitamin A (RAE)0.0 mcg
0%
Vitamin C0.0 mg
0%
Vitamin D0.0 mcg
0%
Vitamin E~—
Vitamin K~—
Thiamin (B1)0.0 mg
2%
Riboflavin (B2)0.0 mg
2%
Niacin (B3)0.1 mg
1%
Vitamin B60.1 mg
7%
Folate (B9)26.0 mcg
7%
Vitamin B120.0 mcg
0%
Pantothenic Acid (B5)0.1 mg
2%
MineralsAmount% DV
Calcium80.0 mg
6%
Iron1.3 mg
7%
Magnesium26.0 mg
6%
Phosphorus60.0 mg
5%
Potassium213.0 mg
5%
Sodium9.0 mg
0%
Zinc0.6 mg
5%
Copper0.2 mg
22%
Manganese0.4 mg
18%
Selenium10.6 mcg
19%
SterolsAmount% DV
Cholesterol0.0 mg
0%
Phytosterols~—
OtherAmount% DV
Alcohol~—
Caffeine~—
Theobromine~—
Ash0.9 g—

Frequently asked questions

How many calories are in Okara?

There are 77 calories in 100 g of Okara, or about 94 calories in 1 cup (122 g).

How much protein is in Okara?

Okara contains 3.2 g of protein per 100 g.

How many carbs are in Okara?

Okara has 12.5 g of carbohydrates per 100 g.

How much fat is in Okara?

Okara provides 1.7 g of total fat per 100 g.

What is Okara a good source of?

Okara is an excellent source of Copper (22% DV) and a good source of Selenium and Manganese (per 100 g). Daily Values are based on a 2,000-calorie diet.

Related soy

Oil, industrial, soy (partially hydrogenated), principal uses popcorn and flavoring vegetables Tofu, dried-frozen (koyadofu), prepared with calcium sulfate Soybeans, mature seeds, sprouted, cooked, steamed Soy sauce made from soy and wheat (shoyu) Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) Tofu, dried-frozen (koyadofu) Soy flour, full-fat, raw, crude protein basis (N x 6.25) Soy meal, defatted, raw, crude protein basis (N x 6.25)

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