Table of Contents
Nutrition Facts
Amino Acids
Protein, Fat and Carbohydrate %
Key Nutrients (% Daily Value)
Macronutrients and Vitamins in "Okara"
| Food Name: Okara | |
| Food Group: Beans and Lentils | |
| Macronutrients | |
| Calories (kcal): 76 | Total Fat (g): 2 |
| Protein (g): 4 | Carbohydrates (g): 12 |
| Net Carbs (g): 12 | Water (g): 82 |
| Fats | |
| Monounsaturated Fat (mg): 295 | Polyunsaturated Fat (mg): 755 |
| Omega-3 (mg): 89 | Omega-6 (mg): 666 |
| Vitamins | |
| Folate/B9 (mcg): 26 | Food Folate (mcg): 26 |
| Folate DFE (mcg): 26 | |
| Minerals | |
| Calcium (mg): 80 | Iron (mg): 1 |
| Magnesium (mg): 26 | Phosphorus (mg): 60 |
| Potassium (mg): 213 | Sodium (mg): 9 |
| Zinc (mg): 1 | Selenium (mcg): 11 |
| Amino Acids | |
| Tryptophan (mg): 50 | Threonine (mg): 131 |
| Isoleucine (mg): 159 | Leucine (mg): 244 |
| Lysine (mg): 212 | Methionine (mg): 41 |
| Cystine (mg): 44 | Phenylalanine (mg): 157 |
| Tyrosine (mg): 108 | Valine (mg): 162 |
| Arginine (mg): 214 | Histidine (mg): 93 |
| Alanine (mg): 132 | Aspartic Acid (mg): 355 |
| Glutamic Acid (mg): 556 | Glycine (mg): 126 |
| Proline (mg): 173 | Serine (mg): 151 |
| Other Compounds | |
| PRAL Score: -2 | |
Key Nutrition Facts about Okara
FAQ's
What are the protein, carbohydrate, and fat contents in 100 grams of 'Okara'?
100 grams of 'Okara' contains approximately following amounts of protein, carbohydrates, and fat:
Protein – 4g (around 8% of daily requirement),
Carbohydrates – 12g (around 4% of daily requirement),
Fat – 2g (around 3% of daily requirement).
It is typically higher in Carbohydrates while lower in Fat, making it more suitable for diets that are high-carb and also suitable for those requiring low Fat intake.
How many calories are in 100 grams of 'Okara'?
A 100-gram serving of 'Okara' provides around 76 kcal of energy. The majority of the calories come from carbohydrates, based on its macronutrient composition. This contributes approximately 4% of an average 2000 kcal daily diet, making it a low-calorie food choice.
Is 'Okara' mainly a source of protein, carbohydrates, or fat?
In 100g, 'Okara' is mainly a source of carbohydrates. It contains 4g protein, 12g carbs, and 2g fat, making it suitable for diets focused on carbohydrates.
Does 'Okara' contain calcium, potassium, iron, and other essential minerals?
It is also an average source of:
Selenium (mcg): 11 mcg (20% DV).
'Okara' contains low amounts of the following minerals per 100g:
Calcium (mg): 80 mg (6% DV),
Iron (mg): 1 mg (6% DV),
Potassium (mg): 213 mg (5% DV),
Magnesium (mg): 26 mg (6% DV),
Phosphorus (mg): 60 mg (5% DV),
Zinc (mg): 1 mg (9% DV),
Sodium (mg): 9 mg (0% DV).
Which vitamins are present in Okara in significant amounts?
'Okara' contains small to moderate amounts of the following vitamins per 100g:
Folate/B9 (mcg): 26 mcg (7% DV),
Food Folate (mcg): 26 mcg (7% DV),
Folate DFE (mcg): 26 mcg (7% DV).
Which nutrients in 'Okara' may be harmful if consumed in excess?
'Okara' does not contain significant amounts of commonly overconsumed nutrients per 100g.