Okara nutrition facts
Per 1 cup · 122 g
of a 2,000 cal day
- Protein3.9g16% of calories
- Carbs15g64% of calories
- Fat2.1g20% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Okara (1 cup, 122 g) has 94 calories, with 3.9 g of protein, 15 g of carbohydrates and 2.1 g of fat. Most of its energy comes from carbs (64% of calories). It is high in iron (20% DV), copper (27% DV) and manganese (21% DV).
High in
20%+ of the daily value
- Iron20%
- Copper27%
- Manganese21%
- Selenium24%
Good source of
10–19% of the daily value
- Vitamin B611%
- Calcium10%
- Phosphorus10%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (122 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Thiamine | 0 mg | 2% |
| Riboflavin (B2) | 0 mg | 2% |
| Niacin | 0.1 mg | 1% |
| Vitamin B6 | 0.1 mg | 11% |
| Folate (B9) | 32 μg | 8% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.1 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 98 mg | 10% |
| Iron | 2 mg | 20% |
| Potassium | 260 mg | 6% |
| Magnesium | 32 mg | 8% |
| Phosphorus | 73 mg | 10% |
| Zinc | 1 mg | 6% |
| Copper | 0.2 mg | 27% |
| Manganese | 0.5 mg | 21% |
| Selenium | 13 μg | 24% |
Full breakdown · 23 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 0.4 g | — |
| Cystine | 0.1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Isoleucine | 0.2 g | — |
| Leucine | 0.3 g | — |
| Lysine | 0.3 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 0.4 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.2 g | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Burning 94 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 18minWalking (3.5 mph)
- 11minCycling (moderate)
- 8minRunning (6 mph)
- 13minSwimming laps
Common questions
How many calories are in Okara?
One serving of Okara (1 cup) has 94 calories, which works out to 77 calories per 100 g. That is about 4.7% of a 2,000-calorie day.
Is Okara high in protein?
Not especially. It has 3.9 g of protein per serving, and protein supplies 16% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Okara keto-friendly?
It is hard to fit into a strict keto diet. One serving has 15 g of net carbs and 64% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Okara?
11 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
