Okara
USDA Standard Reference Legumes and Legume Products
Okara contains 76 calories per 122g, according to the USDA FoodData Central database. It provides 3.5g of protein, 1.7g of fat, and 12.2g of carbohydrates.
Values per 122g
Macro Breakdown
76
Calories per 100g
3.5g
Protein
1.7g
Total Fat
12.2g
Carbs
9mg
Sodium
Full Nutrient Breakdown
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Carbohydrate, by difference | 12.2 G | 0% |
| Energy | 76.0 KCAL | — |
| Protein | 3.5 G | 0% |
| Total lipid (fat) | 1.7 G | 0% |
| Ash | 0.9 G | — |
| Energy | 320.0 kJ | — |
| Water | 81.6 G | — |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Alanine | 0.1 G | — |
| Arginine | 0.2 G | — |
| Aspartic acid | 0.4 G | — |
| Cystine | 0.0 G | — |
| Folate, DFE | 26.0 UG | — |
| Folate, food | 26.0 UG | — |
| Folate, total | 26.0 UG | — |
| Folic acid | 0.0 UG | — |
| Glutamic acid | 0.6 G | — |
| Glycine | 0.1 G | — |
| Histidine | 0.1 G | — |
| Isoleucine | 0.2 G | — |
| Leucine | 0.2 G | — |
| Lysine | 0.2 G | — |
| Methionine | 0.0 G | — |
| Niacin | 0.1 MG | — |
| Pantothenic acid | 0.1 MG | — |
| Phenylalanine | 0.2 G | — |
| Proline | 0.2 G | — |
| Riboflavin | 0.0 MG | — |
| Serine | 0.2 G | — |
| Thiamin | 0.0 MG | — |
| Threonine | 0.1 G | — |
| Tryptophan | 0.1 G | — |
| Tyrosine | 0.1 G | — |
| Valine | 0.2 G | — |
| Vitamin B-12 | 0.0 UG | — |
| Vitamin B-6 | 0.1 MG | — |
| Vitamin C, total ascorbic acid | 0.0 MG | — |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium, Ca | 80.0 MG | 6% |
| Iron, Fe | 1.3 MG | 7% |
| Potassium, K | 213.0 MG | 5% |
| Sodium, Na | 9.0 MG | 0% |
| Vitamin D (D2 + D3), International Units | 0 IU | 0% |
| Copper, Cu | 0.2 MG | — |
| Magnesium, Mg | 26.0 MG | — |
| Manganese, Mn | 0.4 MG | — |
| Phosphorus, P | 60.0 MG | — |
| Retinol | 0.0 UG | — |
| Selenium, Se | 10.6 UG | — |
| Vitamin A, IU | 0 IU | — |
| Vitamin A, RAE | 0.0 UG | — |
| Vitamin D (D2 + D3) | 0.0 UG | — |
| Zinc, Zn | 0.6 MG | — |
Lipids
| Nutrient | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 MG | 0% |
| Fatty acids, total saturated | 0.2 G | 0% |
| Fatty acids, total trans | 0.0 G | — |
| Fatty acids, total monounsaturated | 0.3 G | — |
| Fatty acids, total polyunsaturated | 0.8 G | — |
| MUFA 16:1 | 0.0 G | — |
| MUFA 18:1 | 0.3 G | — |
| PUFA 18:2 | 0.7 G | — |
| PUFA 18:3 | 0.1 G | — |
| SFA 14:0 | 0.0 G | — |
| SFA 16:0 | 0.1 G | — |
| SFA 18:0 | 0.0 G | — |
Similar Foods
Foods in the same category with similar calorie content
Tofu, raw, regular, prepared with calcium sulfate
Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
SILK Nog, soymilk
Vitasoy USA Organic Nasoya, Tofu Plus Firm
Refried beans, canned, fat-free
Frequently Asked Questions
How many calories are in Okara? ▼
Okara contains 76 calories per 100g. It has 3.5g of protein, 1.7g of fat, and 12.2g of carbohydrates.
What are the macros in Okara? ▼
Per 100g, Okara has 3.5g protein (19% of calories), 1.7g fat, and 12.2g carbs.
How much sodium is in Okara? ▼
Okara contains 9mg of sodium per 100g, which is 0% of the recommended daily limit (2,300mg).