Okara

Per 100g · Legumes and Legume Products · USDA SR Legacy

76

Calories

3.52g

Protein

12.2g

Carbs

1.73g

Fat

Macro Distribution (kcal)

Protein 18%
Carbs 62%
Fat 20%
Serving size:

Nutrition Facts per 100g

Nutrient Amount % DV
Energy
Energy 76 kcal —
Macronutrients
Water 81.6 g —
Protein 3.52 g
7% (Low)
Total lipid (fat) 1.73 g
2% (Low)
Carbohydrate, by difference 12.2 g
4% (Low)
Fats & Fatty Acids
Fatty acids, total saturated 0.193 g
1% (Low)
Fatty acids, total monounsaturated 0.295 g —
Fatty acids, total trans 0 g —
Cholesterol 0 mg
0% (Low)
Vitamins
Vitamin C, total ascorbic acid 0 mg
0% (Low)
Thiamin (Vitamin B1) 0.020 mg
2% (Low)
Riboflavin (Vitamin B2) 0.020 mg
2% (Low)
Niacin (Vitamin B3) 0.100 mg
1% (Low)
Pantothenic acid (Vitamin B5) 0.088 mg
2% (Low)
Vitamin B-6 — Pyridoxine 0.115 mg
7% (Low)
Biotin (Vitamin B7) 26.0 ug
7% (Low)
Folate, total (Vitamin B9) 0 ug —
Vitamin B-12 — Cobalamin 0 ug
0% (Low)
Vitamin A, RAE 0 ug
0% (Low)
Vitamin D (D2 + D3) 0 ug
0% (Low)
Minerals
Calcium, Ca 80.0 mg
6% (Low)
Iron, Fe 1.30 mg
7% (Low)
Magnesium, Mg 26.0 mg
6% (Low)
Phosphorus, P 60.0 mg
5% (Low)
Potassium, K 213.0 mg
5% (Low)
Sodium, Na 9.00 mg
0% (Low)
Zinc, Zn 0.560 mg
5% (Low)
Copper, Cu 0.200 mg
22% (High)
Manganese, Mn 0.404 mg
18% (Moderate)
Selenium, Se 10.6 ug
19% (Moderate)
Other
Energy 320.0 kj —
Ash 0.880 g —
Folic acid (Vitamin B9 — synthetic) 26.0 ug —
Folate, DFE (Vitamin B9 — dietary folate equivalents) 26.0 ug —
Retinol 0 ug —
Vitamin A, IU 0 IU —
Vitamin D (D2 + D3 — total) 0 IU —
SFA 14:0 (Myristic acid) 0.004 g —
SFA 16:0 (Palmitic acid) 0.142 g —
SFA 18:0 (Stearic acid) 0.048 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.004 g —
MUFA 18:1 (Omega-9, Oleic acid family) 0.292 g —
Fatty acids, total polyunsaturated 0.755 g —
PUFA 18:2 (Omega-6, Linoleic acid) 0.666 g —
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.089 g —
Tryptophan (EAA) 0.050 g —
Threonine (EAA) 0.131 g —
Isoleucine (EAA, BCAA) 0.159 g —
Leucine (EAA, BCAA) 0.244 g —
Lysine (EAA) 0.212 g —
Methionine (EAA) 0.041 g —
Cystine (conditionally essential) 0.044 g —
Phenylalanine (EAA) 0.157 g —
Tyrosine (conditionally essential) 0.108 g —
Valine (EAA, BCAA) 0.162 g —
Arginine (conditionally essential) 0.214 g —
Histidine (EAA) 0.093 g —
Alanine 0.132 g —
Aspartic acid 0.355 g —
Glutamic acid 0.556 g —
Glycine (conditionally essential) 0.126 g —
Proline (conditionally essential) 0.173 g —
Serine 0.151 g —
Daidzein 3.62 mg —
Genistein 4.47 mg —
Isoflavones
Total isoflavones 9.39 mg —

* % Daily Values based on 2,000 calorie diet (FDA 2020 guidelines). Individual needs may vary.

Consider supplementing

Okara is low in these nutrients — a supplement can help fill the gap.

Vitamin B12 (0% DV) Vitamin A (0% DV) B-Complex (2% DV) Zinc (5% DV)

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