Okara

1 cup (122 g): 93 kcal, 4.3 g protein, 14.9 g carbohydrate and 2.1 g fat.

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Nutrition Facts

Serving size1 cup (122 g)

Amount per serving

Calories90

% Daily Value*

Total Fat 2g	3%
Saturated Fat 0g	1%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 10mg	0%
Total Carbohydrate 15g	5%
Dietary Fiber —
Total Sugars —
Includes Added Sugars —
Protein 4g	9%
Vitamin D 0mcg	0%
Calcium 100mg	8%
Iron 1.6mg	8%
Potassium 260mg	6%

* The % Daily Value (DV) 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.

Estimated values. — means USDA has no value; ≥ is a lower bound. Source: USDA FoodData Central. Disclaimer.

What 1 cup (122 g) gives you

High in Copper (27% DV), Manganese (21% DV), Selenium (24% DV)

Low in total fat, saturated fat, cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

18% protein · 62% carbohydrate · 20% fat

Protein: 4 g 18%
Carbs: 15 g 62%
Fat: 2 g 20%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 78% of foods
Protein: more than 33% of foods
Total fat: less than 67% of foods
Carbohydrate: more than 59% of foods
Sodium: less than 83% of foods

All nutrients (48)

Amounts for 1 cup (122 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (4)
Nutrient	Portion	100 g	% DV
Calories	92.7 kcal	76 kcal
Protein	4.29 g	3.52 g	9%
Carbohydrate	14.9 g	12.2 g	5%
Water	99.6 g	81.6 g

Fats and fatty acids (6)
Nutrient	Portion	100 g	% DV
Total fat	2.11 g	1.73 g	3%
Saturated fat	0.235 g	0.193 g	1%
Trans fat	0 g	0 g
Monounsaturated fat	0.36 g	0.295 g
Polyunsaturated fat	0.921 g	0.755 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	97.6 mg	80 mg	8%
Iron	1.59 mg	1.3 mg	9%
Magnesium	31.7 mg	26 mg	8%
Phosphorus	73.2 mg	60 mg	6%
Potassium	260 mg	213 mg	6%
Sodium	11 mg	9 mg	0%
Zinc	0.683 mg	0.56 mg	6%
Copper	0.244 mg	0.2 mg	27%
Manganese	0.493 mg	0.404 mg	21%
Selenium	12.9 mcg	10.6 mcg	24%

Vitamins (10)
Nutrient	Portion	100 g	% DV
Vitamin A	0 mcg	0 mcg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 mcg	0 mcg	0%
Thiamin (B1)	0.024 mg	0.02 mg	2%
Riboflavin (B2)	0.024 mg	0.02 mg	2%
Niacin (B3)	0.122 mg	0.1 mg	1%
Pantothenic acid (B5)	0.107 mg	0.088 mg	2%
Vitamin B6	0.14 mg	0.115 mg	8%
Folate	31.7 mcg	26 mcg	8%
Vitamin B12	0 mcg	0 mcg	0%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.061 g	0.05 g
Threonine	0.16 g	0.131 g
Isoleucine	0.194 g	0.159 g
Leucine	0.298 g	0.244 g
Lysine	0.259 g	0.212 g
Methionine	0.05 g	0.041 g
Cystine	0.054 g	0.044 g
Phenylalanine	0.192 g	0.157 g
Tyrosine	0.132 g	0.108 g
Valine	0.198 g	0.162 g
Arginine	0.261 g	0.214 g
Histidine	0.113 g	0.093 g
Alanine	0.161 g	0.132 g
Aspartic acid	0.433 g	0.355 g
Glutamic acid	0.678 g	0.556 g
Glycine	0.154 g	0.126 g
Proline	0.211 g	0.173 g
Serine	0.184 g	0.151 g

Similar foods

Sources

USDA FoodData Central record 172452(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.