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How Many Calories in Okara?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 22 kcal | 1.0g |
| 100g | 76 kcal | 3.5g |
| 1 cup | 93 kcal | 4.3g |
A okara contains 76 calories per 100g. A typical 1 cup (122g) provides about 93 calories. Okara is low in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Okara Nutrition Facts
| Nutrient | Per 100g | Per serving (122g) |
|---|---|---|
| Calories | 76 kcal | 93 kcal |
| Protein | 3.5g | 4.3g |
| Carbohydrates | 12.2g | 14.9g |
| of which Sugars | 0.0g | 0.0g |
| Fat | 1.7g | 2.1g |
| of which Saturates | 0.2g | 0.2g |
| Fibre | 0.0g | 0.0g |
| Sodium | 9.0mg | 11mg |
| Potassium | 213.0mg | 260mg |
| Calcium | 80.0mg | 98mg |
| Iron | 1.3mg | 1.6mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 10.6µg | 13µg |
| Riboflavin (B2) | 0.0mg | 0.0mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- Low in saturated fat (1% DV)
- Low in sodium (0% DV)
- A good source of selenium (19% DV)
- Calories: 4% DV
- Protein: 7% DV
- Carbohydrates: 4% DV
- Fibre: 0% DV
- Fat: 2% DV
- Saturated fat: 1% DV
- Sodium: 0% DV
- Potassium: 5% DV
- Calcium: 6% DV
- Iron: 7% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 19% DV
- Riboflavin (B2): 0% DV
Useful for tracking okara
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Have a cat or dog? Check whether okara is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out okara for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Cooking method matters here too — boiling can leach some water-soluble vitamins into the cooking water, while steaming or roasting tends to retain more.
Frequently Asked Questions
How many calories in okara per 100g?
Okara contains 76 calories per 100g, based on USDA reference data.
Is okara high in calories?
A 1 cup of okara (122g) has around 93 calories — roughly 5% of a 2,000-calorie daily intake.
Is okara good for weight loss?
At 76 calories per 100g, okara is relatively low in calories and can fit well into a weight-loss diet. A 1 cup provides about 93 calories.
How much protein is in okara?
Okara contains 3.5g of protein per 100g.
Is okara a good source of fibre?
Okara is relatively low in fibre at 0.0g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does okara compare to potatoes, o'brien, frozen, unprepared?
Okara has 76 calories per 100g, close to potatoes, o'brien, frozen, unprepared at 76 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of okara for 20g of protein?
With 3.5g of protein per 100g, you'd need roughly 571g of okara to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to okara by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Okara (this page) | 76 kcal | 3.5g | 12.2g | 1.7g |
| Potatoes, O'brien, Frozen, Unprepared | 76 kcal | 1.8g | 17.5g | 0.1g |
| Sweet Potato, Cooked, Boiled, without Skin | 76 kcal | 1.4g | 17.7g | 0.1g |
| Sweet Potato, Cooked, Boiled, without Skin | 76 kcal | 1.4g | 17.7g | 0.1g |
| Tofu | 76 kcal | 8.1g | 1.9g | 4.8g |
| Corn with Red and Green Peppers, Canned, Solids and Liquids | 75 kcal | 2.3g | 18.2g | 0.6g |
| Parsnips, Raw | 75 kcal | 1.2g | 18.0g | 0.3g |
More kit for okara tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.