Okara
Categories
| Macros | per 100 g |
|---|---|
| Calories | 77 kcal |
| Protein | 3.2 g |
| Fat | 1.7 g |
| Carbs | 12.5 g |
Okara is the moist, pulpy by-product left after soybean milk or tofu is made — essentially the insoluble solids strained out during processing. It is widely used in East Asian cuisines, particularly in Japan and Korea, where it appears in stir-fries, patties, soups and baked goods as a way to reduce food waste. Per 100 g, raw okara provides 77 kcal, 3.2 g of protein, 1.7 g of fat and 12.5 g of carbohydrates. It contributes 213 mg of potassium, 80 mg of calcium and 60 mg of phosphorus per 100 g, alongside 26 mcg of folate and 0.115 mg of vitamin B6. Okara is suitable for vegan, vegetarian, pescatarian, gluten-free and dairy-free dietary patterns.
How many calories in okara?
Raw okara contains 77 kcal per 100 g. It is relatively low in calories for a legume-derived ingredient, with most of that energy coming from its 12.5 g of carbohydrates.
How much calcium is in okara?
Okara provides 80 mg of calcium per 100 g, which reflects its soybean origin. It also contains 60 mg of phosphorus per 100 g, making it a reasonable source of both minerals among plant-based foods.
Is okara vegan-friendly?
Yes, okara is entirely plant-based and suitable for vegan and vegetarian diets. It is also gluten-free and dairy-free, which makes it a versatile ingredient across several common dietary patterns.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 77.0 kcal |
| Protein | 3.2 g |
| Fat | 1.7 g |
| Carbs | 12.5 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.19 g |
| Monounsaturated | 0.29 g |
| Polyunsaturated | 0.76 g |
| Trans | 0 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 80.0 mg |
| Iron | 1.3 mg |
| Magnesium | 26.0 mg |
| Phosphorus | 60.0 mg |
| Potassium | 213 mg |
| Sodium | 9.0 mg |
| Zinc | 0.56 mg |
| Copper | 0.20 mg |
| Manganese | 0.40 mg |
| Selenium | 10.6 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.005 mg |
| Thiamin (B1) | 0.020 mg |
| Riboflavin (B2) | 0.020 mg |
| Niacin (B3) | 0.10 mg |
| Pantothenic acid (B5) | 0.088 mg |
| Vitamin B6 | 0.12 mg |
| Folate (B9) | 26.0 mcg |
| Vitamin B12 | 0 mcg |
