Calories in Okara
Generic food Bohnen und Hülsenfrüchte
Okara contains 76 kcal per 100 g. A typical serving of 1 Tasse (122 g) provides about 93 kcal.
Roughly 62 % of its calories come from carbohydrates, with 20 % from fat and 18 % from protein (estimated with general energy factors).
That is less energy than the typical item in Leguminosen und Hülsenfrüchte on FoodFactly, where the median is 127 kcal per 100 g across 312 foods.
100 g provides 22 % of the Daily Value for Kupfer, 19 % of the Daily Value for Selen and 18 % of the Daily Value for Mangan.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 76 kcal | |
| Total fat ? | 1,7 g | 2 % |
| Saturated fat ? | 0,19 g | 1 % |
| Trans fat Z | 0 g | |
| Cholesterol ? | 0 mg | 0 % |
| Sodium ? | 9 mg | 0,4 % |
| Total carbohydrates C | 12,2 g | 4 % |
| Dietary fiber | not reported | |
| Total sugars | not reported | |
| Protein ? | 3,5 g | 7 % |
| Vitamin A ? | 0 µg | 0 % |
| Vitamin C ? | 0 mg | 0 % |
| Vitamin D Z | 0 µg | 0 % |
| Thiamin (B1) ? | 0,02 mg | 2 % |
| Riboflavin (B2) ? | 0,02 mg | 2 % |
| Niacin (B3) ? | 0,1 mg | 0,6 % |
| Pantothensäure (B5) ? | 0,088 mg | 2 % |
| Vitamin B6 ? | 0,12 mg | 7 % |
| Folat (B9) C | 26 µg | 7 % |
| Vitamin B12 ? | 0 µg | 0 % |
| Calcium ? | 80 mg | 6 % |
| Eisen ? | 1,3 mg | 7 % |
| Magnesium ? | 26 mg | 6 % |
| Phosphor ? | 60 mg | 5 % |
| Kalium ? | 213 mg | 5 % |
| Zink ? | 0,56 mg | 5 % |
| Kupfer ? | 0,2 mg | 22 % |
| Mangan ? | 0,4 mg | 18 % |
| Selen I | 10,6 µg | 19 % |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 18 %
- Carbohydrates 62 %
- Fat 20 %
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein3,5 gin the lowest quarter of Leguminosen und Hülsenfrüchte (median 8,9 g)
- Fat1,7 gabove the median for Leguminosen und Hülsenfrüchte (median 1,4 g)
- Saturated fat0,19 gbelow the median for Leguminosen und Hülsenfrüchte (median 0,21 g)
- Sodium9 mgin the lowest quarter of Leguminosen und Hülsenfrüchte (median 41 mg)
- Protein per 100 kcal4,6 gprotein density, useful for comparing foods with different calorie levels
- Water81,6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Einfach ungesättigtes Fett ? | 0,3 g |
|---|---|
| Mehrfach ungesättigtes Fett ? | 0,76 g |
Amino acids (18)
| Tryptophan ? | 0,05 g |
|---|---|
| Threonin ? | 0,13 g |
| Isoleucin ? | 0,16 g |
| Leucin ? | 0,24 g |
| Lysin ? | 0,21 g |
| Methionin ? | 0,041 g |
| Cystin ? | 0,044 g |
| Phenylalanin ? | 0,16 g |
| Tyrosin ? | 0,11 g |
| Valin ? | 0,16 g |
| Arginin ? | 0,21 g |
| Histidin ? | 0,093 g |
| Alanin ? | 0,13 g |
| Asparaginsäure ? | 0,36 g |
| Glutaminsäure ? | 0,56 g |
| Glycin ? | 0,13 g |
| Prolin ? | 0,17 g |
| Serin ? | 0,15 g |
Individual fatty acids (7)
| Linolsäure (Omega-6, 18:2) ? | 0,67 g |
|---|---|
| SFA 14:0 ? | 0,004 g |
| SFA 16:0 ? | 0,14 g |
| SFA 18:0 ? | 0,048 g |
| MUFA 18:1 ? | 0,29 g |
| PUFA 18:3 ? | 0,089 g |
| MUFA 16:1 ? | 0,004 g |
Carotenoids (2)
| Retinol Z | 0 µg |
|---|---|
| Vitamin D (D2 + D3), Internationale Einheiten Z | 0 IU |
Other components (6)
| Wasser ? | 81,6 g |
|---|---|
| Asche ? | 0,88 g |
| Energie C | 320 kJ |
| Vitamin A, IE ? | 0 IU |
| Folsäure Z | 0 µg |
| Folat, Lebensmittel ? | 26 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Tofujoghurt | 94 | 3,5 g | 16 g | 1,8 g |
| Austernsauce | 51 | 1,4 g | 10,9 g | 0,25 g |
| Sojamilch, nicht angereichert | 54 | 3,3 g | 6,3 g | 1,8 g |
| Sojasauce aus hydrolysiertem pflanzlichem Protein | 60 | 7 g | 7,8 g | 0,51 g |
| Vitasoy USA, Vitasoy Organic Classic Original Sojamilch | 47 | 3,2 g | 4,5 g | 1,8 g |
| Vitasoy USA, Vitasoy Organic Creamy Original Sojamilch | 44 | 2,9 g | 4,5 g | 1,6 g |
| Sojamilch, schokolade, nicht fettfett, mit Zusatz von Calcium, vitamine A und D | 44 | 2,5 g | 8,5 g | 0,04 g |
| Sojamilch, original und Vanille, licht, ungesüßt, mit Zusatz von Calcium, vitamine A und D | 34 | 2,6 g | 3,9 g | 0,85 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in Okara?
100 g of Okara has 76 kcal. 1 Tasse (122 g): about 93 kcal.
How much protein is in Okara?
Okara contains 3,5 g of protein per 100 g (7 % of the 50 g Daily Value), or 4,3 g in 1 Tasse (122 g). About 18 % of its calories come from protein. Compared with other Leguminosen und Hülsenfrüchte, that is in the lowest quarter (median 8,9 g).
How many carbs are in Okara?
Okara has 12,2 g of total carbohydrates per 100 g.
How much fat is in Okara?
Okara contains 1,7 g of fat per 100 g, of which 0,19 g is saturated (1 % of the Daily Value).
What vitamins and minerals does Okara contain?
Per 100 g, the most notable amounts relative to the Daily Value are Kupfer (22 % DV), Selen (19 % DV) and Mangan (18 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in Okara?
100 g contains 9 mg of sodium, 0,4 % of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated 1. April 2019. FoodFactly last checked it on 6. November 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 172452. License: CC0 1.0 (U.S. public domain). Source record dated 1. April 2019. Imported 6. November 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.