Calories in Okara
Generic food Beans and Legumes
Okara contains 76 kcal per 100 g. A typical serving of 1 cup (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 legumes and legume products on FoodFactly, where the median is 127 kcal per 100 g across 312 foods.
100 g provides 22% of the Daily Value for copper, 19% of the Daily Value for selenium and 18% of the Daily Value for manganese.
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% |
| Pantothenic acid (B5) ? | 0.088 mg | 2% |
| Vitamin B6 ? | 0.12 mg | 7% |
| Folate (B9) C | 26 µg | 7% |
| Vitamin B12 ? | 0 µg | 0% |
| Calcium ? | 80 mg | 6% |
| Iron ? | 1.3 mg | 7% |
| Magnesium ? | 26 mg | 6% |
| Phosphorus ? | 60 mg | 5% |
| Potassium ? | 213 mg | 5% |
| Zinc ? | 0.56 mg | 5% |
| Copper ? | 0.2 mg | 22% |
| Manganese ? | 0.4 mg | 18% |
| Selenium 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 legumes and legume products (median 8.9 g)
- Fat1.7 gabove the median for legumes and legume products (median 1.4 g)
- Saturated fat0.19 gbelow the median for legumes and legume products (median 0.21 g)
- Sodium9 mgin the lowest quarter of legumes and legume products (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)
| Monounsaturated fat ? | 0.3 g |
|---|---|
| Polyunsaturated fat ? | 0.76 g |
Amino acids (18)
| Tryptophan ? | 0.05 g |
|---|---|
| Threonine ? | 0.13 g |
| Isoleucine ? | 0.16 g |
| Leucine ? | 0.24 g |
| Lysine ? | 0.21 g |
| Methionine ? | 0.041 g |
| Cystine ? | 0.044 g |
| Phenylalanine ? | 0.16 g |
| Tyrosine ? | 0.11 g |
| Valine ? | 0.16 g |
| Arginine ? | 0.21 g |
| Histidine ? | 0.093 g |
| Alanine ? | 0.13 g |
| Aspartic acid ? | 0.36 g |
| Glutamic acid ? | 0.56 g |
| Glycine ? | 0.13 g |
| Proline ? | 0.17 g |
| Serine ? | 0.15 g |
Individual fatty acids (7)
| Linoleic acid (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), International Units Z | 0 IU |
Other components (6)
| Water ? | 81.6 g |
|---|---|
| Ash ? | 0.88 g |
| Energy C | 320 kJ |
| Vitamin A, IU ? | 0 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 26 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Tofu yogurt | 94 | 3.5 g | 16 g | 1.8 g |
| Oyster sauce | 51 | 1.4 g | 10.9 g | 0.25 g |
| Soy milk, unfortified | 54 | 3.3 g | 6.3 g | 1.8 g |
| Soy sauce made from hydrolyzed vegetable protein | 60 | 7 g | 7.8 g | 0.51 g |
| Vitasoy USA, Vitasoy Organic Classic Original Soymilk | 47 | 3.2 g | 4.5 g | 1.8 g |
| Vitasoy USA, Vitasoy Organic Creamy Original Soymilk | 44 | 2.9 g | 4.5 g | 1.6 g |
| Soymilk, chocolate, nonfat, with added calcium, vitamins A and D | 44 | 2.5 g | 8.5 g | 0.04 g |
| Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and 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 cup (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 cup (122 g). About 18% of its calories come from protein. Compared with other legumes and legume products, 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 copper (22% DV), selenium (19% DV) and manganese (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 April 1, 2019. FoodFactly last checked it on November 6, 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 April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.