Okara
Category: Legumes and Legume Products
100g of Okara contains 76 kcal calories, 3.52g protein, and 10.6µg selenium per USDA FoodData Central.
Nutrition at a glance
All values shown per 100 grams
Calories76kcal
Protein3.5g
Carbohydrates12.2g
Total fat1.7g
Full nutrient breakdown
per 100 gMacronutrients▾
| % DV | ||
|---|---|---|
| Calories | 76 kcal | 4% |
| Protein | 3.52 g | 7% |
| Carbohydrates | 12.23 g | 4% |
| Total fat | 1.73 g | 2% |
Minerals▾
| % DV | ||
|---|---|---|
| Sodium | 9 mg | 0% |
| Potassium | 213 mg | 5% |
| Calcium | 80 mg | 6% |
| Magnesium | 26 mg | 6% |
| Phosphorus | 60 mg | 5% |
| Iron | 1.3 mg | 7% |
| Zinc | 0.56 mg | 5% |
| Copper | 0.2 mg | 22% |
| Manganese | 0.4 mg | 18% |
| Selenium | 10.6 µg | 19% |
Fat detail▾
| % DV | ||
|---|---|---|
| Saturated fat | 0.19 g | 1% |
| Monounsaturated fat | 0.3 g | — |
| Polyunsaturated fat | 0.76 g | — |
| Trans fat | 0 g | — |
| Cholesterol | 0 mg | 0% |
Vitamins▾
| % DV | ||
|---|---|---|
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | — |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
| Thiamin (B1) | 0.02 mg | 2% |
| Riboflavin (B2) | 0.02 mg | 2% |
| Niacin (B3) | 0.1 mg | 1% |
| Pantothenic acid (B5) | 0.09 mg | 2% |
| Vitamin B6 | 0.12 mg | 7% |
| Folate (B9) | 26 µg | 7% |
| Vitamin B12 | 0 µg | 0% |
Amino acids▾
| % DV | ||
|---|---|---|
| Lysine | 0.21 g | — |
| Leucine | 0.24 g | — |
| Isoleucine | 0.16 g | — |
| Valine | 0.16 g | — |
| Threonine | 0.13 g | — |
| Methionine | 0.04 g | — |
| Phenylalanine | 0.16 g | — |
| Tryptophan | 0.05 g | — |
| Histidine | 0.09 g | — |
| Arginine | 0.21 g | — |
Other▾
| % DV | ||
|---|---|---|
| Water | 81.64 g | — |
Household serving sizes
g- cup
- 122 g
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Published: 2019-04-01
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