Okara nutrition: calories, carbs, GI, protein, fiber, fats
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Okara
| Calories ⓘ Calories per 100-gram serving | 76 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 12.23 grams |
| Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 cup (122 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | -2.2 (alkaline) |
Calcium ⓘHigher in Calcium content than 74% of foods
Copper ⓘHigher in Copper content than 69% of foods
Folate, food ⓘHigher in Folate, food content than 63% of foods
Magnesium ⓘHigher in Magnesium content than 61% of foods
Manganese ⓘHigher in Manganese content than 60% of foods
Okara calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 76 | |
| Calories in 1 cup | 93 | 122 g |
Mineral coverage chart
Calcium:
80 mg of 1,000 mg
8%
Iron:
1.3 mg of 8 mg
16%
Magnesium:
26 mg of 420 mg
6%
Phosphorus:
60 mg of 700 mg
9%
Potassium:
213 mg of 3,400 mg
6%
Sodium:
9 mg of 2,300 mg
0%
Zinc:
0.56 mg of 11 mg
5%
Copper:
0.2 mg of 1 mg
22%
Manganese:
0.404 mg of 2 mg
18%
Selenium:
10.6 µg of 55 µg
19%
Choline:
0 mg of 550 mg
0%
Mineral chart - relative view
Calcium
80 mg
TOP 26%
Copper
0.2 mg
TOP 31%
Magnesium
26 mg
TOP 39%
Manganese
0.404 mg
TOP 40%
Iron
1.3 mg
TOP 52%
Potassium
213 mg
TOP 56%
Selenium
10.6 µg
TOP 59%
Zinc
0.56 mg
TOP 67%
Phosphorus
60 mg
TOP 74%
Sodium
9 mg
TOP 86%
Vitamin coverage chart
Vitamin A:
0 IU of 5,000 IU
0%
Vitamin E :
0 mg of 15 mg
0%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
0 mg of 90 mg
0%
Vitamin B1:
0.02 mg of 1 mg
2%
Vitamin B2:
0.02 mg of 1 mg
2%
Vitamin B3:
0.1 mg of 16 mg
1%
Vitamin B5:
0.088 mg of 5 mg
2%
Vitamin B6:
0.115 mg of 1 mg
9%
Folate:
26 µg of 400 µg
7%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
0 µg of 120 µg
0%
Vitamin chart - relative view
Folate
26 µg
TOP 44%
Vitamin B6
0.115 mg
TOP 61%
Vitamin B1
0.02 mg
TOP 88%
Vitamin B5
0.088 mg
TOP 90%
Vitamin B2
0.02 mg
TOP 92%
Vitamin B3
0.1 mg
TOP 92%
Vitamin B12
0 µg
TOP 100%
Vitamin A
0 IU
TOP 100%
Vitamin C
0 mg
TOP 100%
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 7%
3.52 g of 50 g
7%
Fats:
Daily Value: 3%
1.73 g of 65 g
3%
Carbs:
Daily Value: 4%
12.23 g of 300 g
4%
Water:
Daily Value: 4%
81.64 g of 2,000 g
4%
Other:
0.88 g
Protein quality breakdown
Tryptophan:
50 mg of 280 mg
18%
Threonine:
131 mg of 1,050 mg
12%
Isoleucine:
159 mg of 1,400 mg
11%
Leucine:
244 mg of 2,730 mg
9%
Lysine:
212 mg of 2,100 mg
10%
Methionine:
41 mg of 1,050 mg
4%
Phenylalanine:
157 mg of 1,750 mg
9%
Valine:
162 mg of 1,820 mg
9%
Histidine:
93 mg of 700 mg
13%
Fat type information
Saturated Fat:
0.193 g
Monounsaturated Fat:
0.295 g
Polyunsaturated fat:
0.755 g
All nutrients for Okara per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 76kcal | 4% | 79% |
1.6 times more than Orange
|
| Protein | 3.52g | 8% | 68% |
1.2 times more than Broccoli
|
| Fats | 1.73g | 3% | 69% |
19.3 times less than Cheddar Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 12.23g | N/A | 42% |
4.4 times less than Chocolate
|
| Carbs | 12.23g | 4% | 45% |
2.3 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 1.3mg | 16% | 52% |
2 times less than Beef broiled
|
| Calcium | 80mg | 8% | 26% |
1.6 times less than Milk
|
| Potassium | 213mg | 6% | 56% |
1.4 times more than Cucumber
|
| Magnesium | 26mg | 6% | 39% |
5.4 times less than Almond
|
| Copper | 0.2mg | 22% | 31% |
1.4 times more than Shiitake
|
| Zinc | 0.56mg | 5% | 67% |
11.3 times less than Beef broiled
|
| Phosphorus | 60mg | 9% | 74% |
3 times less than Chicken meat
|
| Sodium | 9mg | 0% | 86% |
54.4 times less than White Bread
|
| Vitamin A | 0IU | 0% | 100% |
N/A
|
| Vitamin A RAE | 0µg | 0% | 100% | |
| Selenium | 10.6µg | 19% | 59% | |
| Manganese | 0.4mg | 18% | 40% | |
| Vitamin B1 | 0.02mg | 2% | 88% |
13.3 times less than Pea raw
|
| Vitamin B2 | 0.02mg | 2% | 92% |
6.5 times less than Avocado
|
| Vitamin B3 | 0.1mg | 1% | 92% |
95.7 times less than Turkey meat
|
| Vitamin B5 | 0.09mg | 2% | 90% |
12.8 times less than Sunflower seed
|
| Vitamin B6 | 0.12mg | 9% | 61% |
Equal to Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Folate | 26µg | 7% | 44% |
2.3 times less than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 0.19g | 1% | 77% |
30.5 times less than Beef broiled
|
| Monounsaturated Fat | 0.3g | N/A | 75% |
33.2 times less than Avocado
|
| Polyunsaturated fat | 0.76g | N/A | 52% |
62.5 times less than Walnut
|
| Tryptophan | 0.05mg | 0% | 86% |
6.1 times less than Chicken meat
|
| Threonine | 0.13mg | 0% | 87% |
5.5 times less than Beef broiled
|
| Isoleucine | 0.16mg | 0% | 87% |
5.7 times less than Salmon raw
|
| Leucine | 0.24mg | 0% | 88% |
10 times less than Tuna Bluefin
|
| Lysine | 0.21mg | 0% | 85% |
2.1 times less than Tofu
|
| Methionine | 0.04mg | 0% | 90% |
2.3 times less than Quinoa
|
| Phenylalanine | 0.16mg | 0% | 87% |
4.3 times less than Egg
|
| Valine | 0.16mg | 0% | 89% |
12.5 times less than Soybean raw
|
| Histidine | 0.09mg | 0% | 86% |
8.1 times less than Turkey meat
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 76
% Daily Value*
3%
Total Fat
2g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
0%
Sodium 9mg
4%
Total Carbohydrate
12g
0%
Dietary Fiber
0g
Total Sugars g
Includes ? g Added Sugars
Protein
4g
Vitamin D
0mcg
0%
Calcium
80mg
8%
Iron
1mg
13%
Potassium
213mg
6%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Okara nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.