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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 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)
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 Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 24% 49% 19% 26% 19% 1.2% 15% 67% 53% 58%
Calcium: 240mg of 1,000mg 24%
Iron: 3.9mg of 8mg 49%
Magnesium: 78mg of 420mg 19%
Phosphorus: 180mg of 700mg 26%
Potassium: 639mg of 3,400mg 19%
Sodium: 27mg of 2,300mg 1.2%
Zinc: 1.7mg of 11mg 15%
Copper: 0.6mg of 1mg 67%
Manganese: 1.2mg of 2mg 53%
Selenium: 32µg of 55µg 58%

Mineral chart - relative view

80 mg
TOP 26%
0.2 mg
TOP 31%
26 mg
TOP 39%
0.4 mg
TOP 40%
1.3 mg
TOP 52%
213 mg
TOP 56%
11 µg
TOP 59%
0.56 mg
TOP 67%
60 mg
TOP 74%
9 mg
TOP 86%

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 0% 0% 0% 0% 5% 4.6% 1.9% 5.3% 27% 20% 0% 0% 0%
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

26 µg
TOP 44%
0.12 mg
TOP 61%
0.02 mg
TOP 88%
0.09 mg
TOP 90%
0.02 mg
TOP 92%
0.1 mg
TOP 92%
0 µg
TOP 100%
0 IU
TOP 100%
0 mg
TOP 100%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

4% 2% 13% 80%
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 Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 54% 37% 34% 27% 30% 12% 27% 27% 40%
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

16% 24% 61%
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 OrangeOrange
Protein 3.5g 8% 68% 1.2 times more than BroccoliBroccoli
Fats 1.7g 3% 69% 19.3 times less than CheeseCheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 12g N/A 42% 4.4 times less than ChocolateChocolate
Carbs 12g 4% 45% 2.3 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Magnesium 26mg 6% 39% 5.4 times less than AlmondsAlmonds
Calcium 80mg 8% 26% 1.6 times less than MilkMilk
Potassium 213mg 6% 56% 1.4 times more than CucumberCucumber
Iron 1.3mg 16% 52% 2 times less than Beef broiledBeef broiled
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 0µg 0% 100%
Manganese 0.4mg 18% 40%
Selenium 11µg 19% 59%
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 seedsSunflower seeds
Vitamin B6 0.12mg 9% 61% Equal to OatOat
Vitamin B12 0µg 0% 100% N/APork
Folate 26µg 7% 44% 2.3 times less than Brussels sproutsBrussels sprouts
Trans Fat 0g N/A 100% N/AMargarine
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*
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
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
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
Low in Sugars
ok

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.