How many calories are in okara?

1 cup (122 g): 93 calories; protein: 4.3 g, carbohydrates: 14.9 g, fat: 2.1 g.

How much protein is in okara?

3.5 g per 100 g. Its estimated share of calories is 19%, using 4 kcal per gram of protein.

How many net carbs are in okara?

estimated 12.2 g per 100 g. Estimated upper bound: carbohydrate minus an assumed 0 g fiber because fiber was not reported.

Okara

93 calories in 1 cup (122 g). Per 100 g, protein: 3.5 g, carbohydrates: 12.2 g, fat: 1.7 g.

Serving

= 122 g

Okara, 1 cup

93 calories

Protein: 4.3 g
Carbs: 14.9 g
Fat: 2.1 g
Fiber: —
Sugars: —

How values are estimated

Estimated upper bound: carbohydrate minus an assumed 0 g fiber because fiber was not reported.

The source table below keeps USDA's reported values. — means not reported.

Nutrition Facts

Serving size1 cup (122 g)

Amount per serving
Calories93

% Daily Value*

Total Fat 2.1 g3%

Saturated Fat 0.24 g1%

Trans Fat 0 g

Cholesterol 0 mg0%

Sodium 11 mg0%

Total Carbohydrate 14.9 g5%

Protein 4.3 g

Vitamin D 0 mcg0%

Calcium 97.6 mg8%

Iron 1.6 mg9%

Potassium 260 mg6%

* The % Daily Value 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. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

Vitamin B68% 0.14 mg
Folate8% 31.7 µg
Pantothenic acid (B5)2% 0.11 mg
Thiamin (B1)2% 0.024 mg
Riboflavin (B2)2% 0.024 mg
Niacin (B3)1% 0.12 mg

Little or none: Vitamin A, Vitamin B12, Vitamin C, Vitamin D.

minerals

% of the Daily Value in this serving

Copper27% 0.24 mg
Selenium24% 12.9 µg
Manganese21% 0.49 mg
Iron9% 1.6 mg
Magnesium8% 31.7 mg
Calcium8% 97.6 mg
Zinc6% 0.68 mg
Phosphorus6% 73.2 mg
Potassium6% 260 mg

Little or none: Sodium.

Amino acids

Grams in this serving. Essential amino acids are marked •

Glutamic acid0.68 g
Aspartic acid0.43 g
Leucine•0.3 g
Arginine0.26 g
Lysine•0.26 g
Proline0.21 g
Valine•0.2 g
Isoleucine•0.19 g
Phenylalanine•0.19 g
Serine0.18 g
Alanine0.16 g
Threonine•0.16 g
Glycine0.15 g
Tyrosine0.13 g
Histidine•0.11 g
Tryptophan•0.061 g
Cystine0.054 g
Methionine•0.05 g

How it compares

Against other records in Legumes and Legume Products, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

Protein
Lower than 85%
Same value as 0 of 326 other records.
leastmost
Calories
Lower than 83%
Same value as 1 of 309 other records.
leastmost
Sodium
Lower than 75%
Same value as 3 of 310 other records.
leastmost
Potassium
Lower than 74%
Same value as 0 of 299 other records.
leastmost
Iron
Lower than 73%
Same value as 2 of 326 other records.
leastmost
Carbohydrates
Lower than 71%
Same value as 0 of 309 other records.
leastmost

Questions

How many calories are in okara?: 1 cup (122 g): 93 calories; protein: 4.3 g, carbohydrates: 14.9 g, fat: 2.1 g.
How much protein is in okara?: 3.5 g per 100 g. Its estimated share of calories is 19%, using 4 kcal per gram of protein.
How many net carbs are in okara?: estimated 12.2 g per 100 g. Estimated upper bound: carbohydrate minus an assumed 0 g fiber because fiber was not reported.

Similar foods

All 63 reported nutrients, per 100 g+

Water	81.6 g
Energy	76 kcal
Energy	320 kj
Protein	3.5 g
Total lipid (fat)	1.7 g
Ash	0.88 g
Carbohydrate, by difference	12.2 g
Calcium, Ca	80 mg
Iron, Fe	1.3 mg
Magnesium, Mg	26 mg
Phosphorus, P	60 mg
Potassium, K	213 mg
Sodium, Na	9 mg
Zinc, Zn	0.56 mg
Copper, Cu	0.2 mg
Manganese, Mn	0.4 mg
Selenium, Se	10.6 µg
Vitamin C, total ascorbic acid	0 mg
Thiamin	0.02 mg
Riboflavin	0.02 mg
Niacin	0.1 mg
Pantothenic acid	0.088 mg
Vitamin B-6	0.12 mg
Folate, total	26 µg
Folic acid	0 µg
Folate, food	26 µg
Folate, DFE	26 µg
Vitamin B-12	0 µg
Vitamin A, RAE	0 µg
Retinol	0 µg
Vitamin A, IU	0 iu
Vitamin D (D2 + D3), International Units	0 iu
Vitamin D (D2 + D3)	0 µg
Fatty acids, total saturated	0.19 g
SFA 14:0	0.004 g
SFA 16:0	0.14 g
SFA 18:0	0.048 g
Fatty acids, total monounsaturated	0.29 g
MUFA 16:1	0.004 g
MUFA 18:1	0.29 g
Fatty acids, total polyunsaturated	0.76 g
PUFA 18:2	0.67 g
PUFA 18:3	0.089 g
Fatty acids, total trans	0 g
Cholesterol	0 mg
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	0.35 g
Glutamic acid	0.56 g
Glycine	0.13 g
Proline	0.17 g
Serine	0.15 g

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 172452, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.