Legumes • Deep Nutrition Analytics
Okara
Delivering 76 kcal per 100 grams, Okara functions as a legumes with carbohydrates (12.2g) driving its core energy contribution. On the micronutrient spectrum, it provides a strong 22% DV of Copper (0.2 mg) per 100g. With a remarkably low energy density (0.8 kcal/g), it offers exceptional micronutrient yield per calorie.
- Protein
- 3.5 g
- Carbohydrates
- 12.2 g
- Fat
- 1.7 g
Carbohydrate Quality & Sustained Energy
Okara delivers 12.2g of carbohydrates, yielding 12.2g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Protein | 3.5 g |
| Energy | 320 kJ |
| Carbohydrate, by difference | 12.2 g |
| Energy | 76 kcal |
| Total lipid (fat) | 1.7 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 0.2 mg |
| Selenium | 10.6 µg |
| Manganese | 0.4 mg |
| Iron | 1.3 mg |
| Vitamin B6 | 0.1 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.1 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 26 mg |
| Phosphorus, P | 60 mg |
| Sodium, Na | 9 mg |
| Copper, Cu | 0.2 mg |
| Manganese, Mn | 0.4 mg |
| Calcium, Ca | 80 mg |
| Potassium, K | 213 mg |
| Zinc, Zn | 0.6 mg |
| Selenium, Se | 10.6 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 26 µg |
| Thiamin | 0 mg |
| Riboflavin | 0 mg |
| Folate, total | 26 µg |
| Folate, food | 26 µg |
| Tryptophan | 0.1 g |
| Threonine | 0.1 g |
| Methionine | 0 g |
| Phenylalanine | 0.2 g |
| Tyrosine | 0.1 g |
| Alanine | 0.1 g |
| Glutamic acid | 0.6 g |
| Glycine | 0.1 g |
| Proline | 0.2 g |
| Ash | 0.9 g |
| Fatty acids, total saturated | 0.2 g |
| SFA 14:0 | 0 g |
| MUFA 16:1 | 0 g |
| PUFA 18:3 | 0.1 g |
| Fatty acids, total monounsaturated | 0.3 g |
| Fatty acids, total polyunsaturated | 0.8 g |
| Niacin | 0.1 mg |
| Pantothenic acid | 0.1 mg |
| Isoleucine | 0.2 g |
| Leucine | 0.2 g |
| Lysine | 0.2 g |
| Cystine | 0 g |
| Valine | 0.2 g |
| Arginine | 0.2 g |
| Histidine | 0.1 g |
| Aspartic acid | 0.4 g |
| Serine | 0.2 g |
| SFA 16:0 | 0.1 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0.3 g |
| PUFA 18:2 | 0.7 g |
| Water | 81.6 g |
Nutritional Highlights & Outliers
Nutrient Density Payload
Contains 3 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Serving calculator
Common serving sizes
- cup122 g
Compare Okara with Category Peers
Okara vs SILK Nog, soymilk
Compared to SILK Nog, soymilk, Okara has 1% less carbohydrates and 3% higher calories per 100g.
Okara vs SILK Vanilla soy yogurt (family size)
Compared to SILK Vanilla soy yogurt (family size), Okara has 11% less carbohydrates and 3% lower calories per 100g.
Frequently Asked Questions
How many calories are in Okara?
A standard 100-gram serving of Okara contains 76 calories (318 kJ), alongside 3.5g of protein, 12.2g of carbohydrates, and 1.7g of fat.
In common serving sizes:- 122g (cup): ~93 kcal
Is Okara suitable for a keto or low-carb diet?
Moderately. With 12.2g of net carbs per 100g, Okara can be incorporated into flexible low-carb diets, but must be strictly portion-controlled on ketogenic diets where daily net carb limits are typically 20–50 grams.
What are the main vitamins and minerals found in Okara?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Okara are:
- Copper: 0.2 mg (22% of your daily value)
- Selenium: 10.6 µg (19% of your daily value)
- Manganese: 0.404 mg (18% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 172452).