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Okara nutrition: calories, carbs, GI, protein, fiber, fats

*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Okara

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)
TOP 26% Calcium ⓘHigher in Calcium content than 74% of foods
TOP 31% Copper ⓘHigher in Copper content than 69% of foods
TOP 37% Folate, food ⓘHigher in Folate, food content than 63% of foods
TOP 39% Magnesium ⓘHigher in Magnesium content than 61% of foods
TOP 40% 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 Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
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%

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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 5% 5% 2% 6% 27% 20% 0% 0% 0%
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%
Choline: 0 mg of 550 mg 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

4% 2% 13% 80%
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 Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 54% 38% 35% 27% 31% 12% 27% 27% 40%
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

16% 24% 61%
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 OrangeOrange
Protein 3.52g 8% 68% 1.2 times more than BroccoliBroccoli
Fats 1.73g 3% 69% 19.3 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 12.23g N/A 42% 4.4 times less than ChocolateChocolate
Carbs 12.23g 4% 45% 2.3 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 1.3mg 16% 52% 2 times less than Beef broiledBeef broiled
Calcium 80mg 8% 26% 1.6 times less than MilkMilk
Potassium 213mg 6% 56% 1.4 times more than CucumberCucumber
Magnesium 26mg 6% 39% 5.4 times less than AlmondAlmond
Copper 0.2mg 22% 31% 1.4 times more than ShiitakeShiitake
Zinc 0.56mg 5% 67% 11.3 times less than Beef broiledBeef broiled
Phosphorus 60mg 9% 74% 3 times less than Chicken meatChicken meat
Sodium 9mg 0% 86% 54.4 times less than White BreadWhite Bread
Vitamin A 0IU 0% 100% N/ACarrot
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 rawPea raw
Vitamin B2 0.02mg 2% 92% 6.5 times less than AvocadoAvocado
Vitamin B3 0.1mg 1% 92% 95.7 times less than Turkey meatTurkey meat
Vitamin B5 0.09mg 2% 90% 12.8 times less than Sunflower seedSunflower seed
Vitamin B6 0.12mg 9% 61% Equal to OatOat
Vitamin B12 0µg 0% 100% N/APork
Trans Fat 0g N/A 100% N/AMargarine
Folate 26µg 7% 44% 2.3 times less than Brussels sproutBrussels sprout
Saturated Fat 0.19g 1% 77% 30.5 times less than Beef broiledBeef broiled
Monounsaturated Fat 0.3g N/A 75% 33.2 times less than AvocadoAvocado
Polyunsaturated fat 0.76g N/A 52% 62.5 times less than WalnutWalnut
Tryptophan 0.05mg 0% 86% 6.1 times less than Chicken meatChicken meat
Threonine 0.13mg 0% 87% 5.5 times less than Beef broiledBeef broiled
Isoleucine 0.16mg 0% 87% 5.7 times less than Salmon rawSalmon raw
Leucine 0.24mg 0% 88% 10 times less than Tuna BluefinTuna Bluefin
Lysine 0.21mg 0% 85% 2.1 times less than TofuTofu
Methionine 0.04mg 0% 90% 2.3 times less than QuinoaQuinoa
Phenylalanine 0.16mg 0% 87% 4.3 times less than EggEgg
Valine 0.16mg 0% 89% 12.5 times less than Soybean rawSoybean raw
Histidine 0.09mg 0% 86% 8.1 times less than Turkey meatTurkey meat

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 76
% Daily Value*
3%
Total Fat 2g
0%
Saturated Fat 0g
Trans Fat g
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
ok
 ⓘ 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
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172452/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.