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Beans & lentils · Nutrition facts

Okara

76 calories and 3.5 g of protein per 100 g.

USDA SR LegacyPublished Apr 2019

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Okara

Source category
Legumes and Legume Products
Nutrition basis
Per 100 g
Source record
USDA FDC 172452
Publication date
Apr 2019

On a 100 g basis, this record has more protein than 13% of 380 other complete beans & lentils profiles.

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The source matters

SR Legacy is USDA’s final historical reference release from 2018. It combines analyses, calculations, and literature. The publication date in FoodData Central is not the date every nutrient was measured.

Read about this dataset
Your portion, your numbers
93calories
in 122 g
NutrientAmountDaily value
Protein4.3 g—
Carbohydrate14.9 g5%
Fat2.1 g3%
Fiber——
Total sugars——
Sodium11 mg0%
Saturated fat0.2 g1%
Potassium260 mg6%
Calcium98 mg8%
Iron1.59 mg9%
Magnesium32 mg8%
Vitamin C0 mg0%
Vitamin D0 µg0%
Estimated energy from macros
Protein 18%Carbs 62%Fat 20%

Uses 4 kcal/g for protein and carbohydrate, 9 for fat. Fiber, alcohol, and label rounding can make this differ from reported calories.

Daily values use the FDA adult reference for a 2,000-calorie diet. Your needs may differ. A dash means no reported value or no daily value shown.

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Same broad food category

This food: 9.3 g protein in 263.2 g. Choices below have more on this basis.

These are nutrition comparisons, not equivalent ingredients. Check preparation, taste, serving size, and the current package before making a substitution.

All 63 reported nutrient values Per 100 g
NutrientAmountUSDA identifier
Water81.64 g1051
Energy76 kcal1008
Energy320 kj1062
Protein3.52 g1003
Total lipid (fat)1.73 g1004
Ash0.88 g1007
Carbohydrate, by difference12.23 g1005
Calcium, Ca80 mg1087
Iron, Fe1.3 mg1089
Magnesium, Mg26 mg1090
Phosphorus, P60 mg1091
Potassium, K213 mg1092
Sodium, Na9 mg1093
Zinc, Zn0.56 mg1095
Copper, Cu0.2 mg1098
Manganese, Mn0.404 mg1101
Selenium, Se10.6 µg1103
Vitamin C, total ascorbic acid0 mg1162
Thiamin0.02 mg1165
Riboflavin0.02 mg1166
Niacin0.1 mg1167
Pantothenic acid0.088 mg1170
Vitamin B-60.115 mg1175
Folate, total26 µg1177
Folic acid0 µg1186
Folate, food26 µg1187
Folate, DFE26 µg1190
Vitamin B-120 µg1178
Vitamin A, RAE0 µg1106
Retinol0 µg1105
Vitamin A, IU0 iu1104
Vitamin D (D2 + D3), International Units0 iu1110
Vitamin D (D2 + D3)0 µg1114
Fatty acids, total saturated0.193 g1258
SFA 14:00.004 g1264
SFA 16:00.142 g1265
SFA 18:00.048 g1266
Fatty acids, total monounsaturated0.295 g1292
MUFA 16:10.004 g1275
MUFA 18:10.292 g1268
Fatty acids, total polyunsaturated0.755 g1293
PUFA 18:20.666 g1269
PUFA 18:30.089 g1270
Fatty acids, total trans0 g1257
Cholesterol0 mg1253
Tryptophan0.05 g1210
Threonine0.131 g1211
Isoleucine0.159 g1212
Leucine0.244 g1213
Lysine0.212 g1214
Methionine0.041 g1215
Cystine0.044 g1216
Phenylalanine0.157 g1217
Tyrosine0.108 g1218
Valine0.162 g1219
Arginine0.214 g1220
Histidine0.093 g1221
Alanine0.132 g1222
Aspartic acid0.355 g1223
Glutamic acid0.556 g1224
Glycine0.126 g1225
Proline0.173 g1226
Serine0.151 g1227

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