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 for selected serving | 76 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 12 grams |
| Default serving size ⓘ Serving sizes are mostly 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) |
Okara calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 76 | |
| Calories in 1 cup | 93 | 122 g |
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
0IU of 5,000IU
0%
Vitamin E:
0mg of 15mg
0%
Vitamin D:
0µg of 10µg
0%
Vitamin C:
0mg of 90mg
0%
Vitamin B1:
0.06mg of 1mg
5%
Vitamin B2:
0.06mg of 1mg
4.6%
Vitamin B3:
0.3mg of 16mg
1.9%
Vitamin B5:
0.26mg of 5mg
5.3%
Vitamin B6:
0.35mg of 1mg
27%
Folate:
78µg of 400µg
20%
Vitamin B12:
0µg of 2µg
0%
Choline:
0mg of 550mg
0%
Vitamin K:
0µg of 120µg
0%
Vitamin chart - relative view
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 7%
3.5 g of 50 g
3.5 g (7% of DV )
Fats:
Daily Value: 3%
1.7 g of 65 g
1.7 g (3% of DV )
Carbs:
Daily Value: 4%
12.2 g of 300 g
12.2 g (4% of DV )
Water:
Daily Value: 4%
81.6 g of 2,000 g
81.6 g (4% of DV )
Other:
0.9 g
0.9 g
Protein quality breakdown
Tryptophan:
150mg of 280mg
54%
Threonine:
393mg of 1,050mg
37%
Isoleucine:
477mg of 1,400mg
34%
Leucine:
732mg of 2,730mg
27%
Lysine:
636mg of 2,100mg
30%
Methionine:
123mg of 1,050mg
12%
Phenylalanine:
471mg of 1,750mg
27%
Valine:
486mg of 1,820mg
27%
Histidine:
279mg of 700mg
40%
Fat type information
Saturated Fat:
0.19 g
Monounsaturated Fat:
0.3 g
Polyunsaturated fat:
0.76 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 | 3.5g | 8% | 68% |
1.2 times more than Broccoli
|
| Fats | 1.7g | 3% | 69% |
19.3 times less than Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 12g | N/A | 42% |
4.4 times less than Chocolate
|
| Carbs | 12g | 4% | 45% |
2.3 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 26mg | 6% | 39% |
5.4 times less than Almonds
|
| Calcium | 80mg | 8% | 26% |
1.6 times less than Milk
|
| Potassium | 213mg | 6% | 56% |
1.4 times more than Cucumber
|
| Iron | 1.3mg | 16% | 52% |
2 times less than Beef broiled
|
| 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 | 0µg | 0% | 100% | |
| Manganese | 0.4mg | 18% | 40% | |
| Selenium | 11µg | 19% | 59% | |
| 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 seeds
|
| Vitamin B6 | 0.12mg | 9% | 61% |
Equal to Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Folate | 26µg | 7% | 44% |
2.3 times less than Brussels sprouts
|
| 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*
2.7%
Total Fat
1.7g
0.88%
Saturated Fat 0.19g
0
Trans Fat
0g
0
Cholesterol 0mg
0.39%
Sodium 9mg
4.1%
Total Carbohydrate
12g
0
Dietary Fiber
0g
Total Sugars 0g
Includes ? g Added Sugars
Protein
3.5g
Vitamin D
0mcg
0
Calcium
80mg
8%
Iron
1.3mg
16%
Potassium
213mg
6.3%
*
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
ⓘ
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
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ⓘ
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
Low in Sugars
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.