TempoLife › Calorie database › Legumes › Okara
Okara calories and nutrition facts
100 grams of okara contains 76 calories, with 3.5 g of protein, 12.2 g of carbohydrate and 1.7 g of fat. Most of its calories come from carbohydrate.
Where the calories come from
Protein 18% Carbs 62% Fat 20%
How okara compares
Per 100 g, against the closest legumes in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Okara | 76 kcal | 3.5 g | 12.2 g | 1.7 g |
| Silk nog soymilk | 74 kcal | 2.5 g | 12.3 g | 1.6 g |
| Silk vanilla soy yogurt | 79 kcal | 2.6 g | 13.7 g | 1.8 g |
| Refried beans, canned | 79 kcal | 5.3 g | 13.5 g | 0.5 g |
| Silk plain soy yogurt | 66 kcal | 2.6 g | 9.7 g | 1.8 g |
Nutrition facts for okara
| Nutrient | Per 100 g |
|---|---|
| Calories | 76 kcal |
| Protein | 3.5 g |
| Carbohydrate | 12.2 g |
| Fat | 1.7 g |
| Fiber | 0 g |
| Saturated fat | 0.2 g |
| Salt | 0 g |
Print an EU-style nutrition label for okara — per 100 g and per portion.
Vitamins and minerals in okara
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Copper | 0.2 mg | 22% |
| Selenium | 10.6 µg | 19% |
| Manganese | 0.4 mg | 17% |
| Iron | 1.3 mg | 7% |
| Vitamin B6 | 0.12 mg | 7% |
| Calcium | 80 mg | 6% |
| Magnesium | 26 mg | 6% |
| Phosphorus | 60 mg | 5% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common okara servings
How many calories in a portion of okara — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 100 g (100 g) | 76 kcal | 4 g | 12 g | 2 g |
| 1 cup (122 g) | 93 kcal | 4 g | 15 g | 2 g |
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Frequently asked questions
How many calories are in okara?
Okara has 76 calories per 100 grams.
How much protein is in okara?
Okara contains 3.5 g of protein per 100 g.
Is okara low in calories?
Compared with other legumes it is: 76 kcal per 100 g versus a category median of 132 kcal.
Are these okara calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #172452 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
