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Nutritional Profile of Okara - Care Omnia Nutrition

We got 53 nutritional values in our nutrition profile for Okara.

Nutrient content compared to all foods

When comparing its nutrient content to all foods in our tool we find that it ranks decently (Top 500) for seven nutrients.

Most notable of them being

Nutrient content compared to foods in the same category

A comparison between its nutrient content to foods in the same category (Legumes and Legume Products) shows that it ranks well (Top 50) for one nutrient:

Additionally, a comparison to foods in the same category shows that it ranks moderately (Top 100) for four additional nutrients:

You can find these and more nutrient rankings below.

Nutrient Content Of Okara

The nutrient content of food is mainly divided into macro- and micronutrients.

Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.

After that you'll find our detailed nutrient profile with all measured nutrients.

Macronutrient profile of Okara

Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.

In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.

Figure 1. Macronutrient profile of Okara

12.2%
1.7%
3.5%
81.6%
Carbs
Fats
Protein
Water

Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.

And now, let's look at the detailed nutrient profile!

Detailed nutrient profile of Okara

Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.

All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.

If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.

Nutrient Profile: Okara

In food category: Legumes and Legume Products

Carbohydrates (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Carbohydrates, by difference
12.2 g
3.5 g
216
1461
Fatty Acids (4)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Fatty Acids, total monounsaturated
295 mg
83.6 mg
242
2562
Fatty Acids, total polyunsaturated
755 mg
214 mg
221
1763
Fatty Acids, total saturated
193 mg
54.7 mg
255
2615
Total Lipid (Fat)
1.7 g
490.4 mg
241
1575
Saturated Fats (3)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Myristic Acid (14:0)
4 mg
1.1 mg
88
1146
Palmitic Acid (16:0)
142 mg
40.3 mg
257
2134
Stearic Acid (18:0)
48 mg
13.6 mg
200
1643
Monounsaturated Fats (2)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Oleic Acid (18:1)
292 mg
82.8 mg
231
2532
Palmitoleic Acid (16:1)
4 mg
1.1 mg
84
979
Polyunsaturated Fats (2)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Linoleic Acid (18:2 n-6)
666 mg
188.8 mg
194
1733
Linolenic Acid (18:3)
89 mg
25.2 mg
203
867
Amino Acids (18)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Alanine
132 mg
37.4 mg
135
831
Arginine
214 mg
60.7 mg
142
775
Aspartic Acid
355 mg
100.6 mg
136
719
Cystine
44 mg
12.5 mg
112
452
Glutamic Acid
556 mg
157.6 mg
132
751
Glycine
126 mg
35.7 mg
138
879
Histidine
93 mg
26.4 mg
137
915
Isoleucine
159 mg
45.1 mg
139
863
Leucine
244 mg
69.2 mg
140
808
Lysine
212 mg
60.1 mg
144
783
Methionine
41 mg
11.6 mg
120
909
Phenylalanine
157 mg
44.5 mg
139
887
Proline
173 mg
49 mg
127
909
Serine
151 mg
42.8 mg
126
922
Threonine
131 mg
37.1 mg
137
882
Tryptophan
50 mg
14.2 mg
112
415
Tyrosine
108 mg
30.6 mg
138
930
Valine
162 mg
45.9 mg
133
883
Protein (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Protein
3.5 g
997.9 mg
281
1267
Water-soluble Vitamins (8)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Folate, DFE
26 µg
7.4 µg
161
429
Folate, food
26 µg
7.4 µg
159
263
Folate, total
26 µg
7.4 µg
161
363
Niacin
100 µg
28.3 µg
312
2429
Pantothenic Acid
88 µg
24.9 µg
140
1097
Riboflavin
20 µg
5.7 µg
169
791
Thiamin
20 µg
5.7 µg
220
864
Vitamin B6
115 µg
32.6 µg
159
866
Minerals (10)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Calcium, Ca
80 mg
22.7 mg
93
465
Copper, Cu
200 µg
56.7 µg
179
649
Iron, Fe
1.3 mg
368.5 µg
214
791
Magnesium, Mg
26 mg
7.4 mg
111
319
Manganese, Mn
404 µg
114.5 µg
116
634
Phosphorus, P
60 mg
17 mg
204
612
Potassium, K
213 mg
60.4 mg
231
685
Selenium, Se
10.6 µg
3 µg
28
585
Sodium, Na
9 mg
2.6 mg
243
1142
Zinc, Zn
560 µg
158.8 µg
164
864
Water (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Water
81.6 g
23.1 g
79
623
Other (3)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Ash
880 mg
249.5 mg
132
574
Kcal (Energy)
76 kcal
21.5 kcal
186
613
KJ (Energy)
320 kj
90.7 kj
136
859
Figure 2. Nutritional profile of okara with 53 nutrient values.

Foods Available Online

We searched Amazon for "Okara" and found these products.

You can click on an image or the link below for further details of each product (#ad).

Common Serving Sizes Of Okara

Here's some of the different portion/serving sizes to get a sense of the weight.

Amount / MeasurementWeight in GrWeight in Oz
Cup122.0 g4.3 oz
Figure 3. Common serving sizes of okara

Recommended High Quality Supplements

Choosing a high quality supplement can be quite tricky.

You have to know what to look for and it takes a lot of work to go through the myriad of available products.

We have a whole category dedicated to supplement recommendations that you can use if you're in need of high quality supplements.

We update/review our recommendations several times per year.

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