Okara
FDC 172452cup (122 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 66 · +3 vs Legumes & beans median66/100Good
On our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Okara is a strongly nutrient-dense choice at 66 of 100. Within legumes & beans it ranks 27 of 60. It carries no standout micronutrients at the levels we track. Most of its 76 calories per 100 grams come from carbohydrate.
Source: USDA FoodData Central · Public domain
Protein 3.5 g · 18%Carb 12.2 g · 62%Fat 1.7 g · 20%
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 76 kcal | 4% |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.19 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 9 mg | 0% |
| Carbohydrate | 12 g | 4% |
| Dietary fiber | - | |
| Sugars | - | |
| Protein | 3.5 g | 7% |
| Potassium | 213 mg | 5% |
| Calcium | 80 mg | 6% |
| Iron | 1.3 mg | 7% |
| Magnesium | 26 mg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 93 kcal | 5% |
| Total fat | 2.1 g | 3% |
| Saturated fat | 0.24 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 11 mg | 0% |
| Carbohydrate | 15 g | 5% |
| Dietary fiber | - | |
| Sugars | - | |
| Protein | 4.3 g | 9% |
| Potassium | 260 mg | 6% |
| Calcium | 98 mg | 8% |
| Iron | 1.6 mg | 9% |
| Magnesium | 32 mg | 8% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 172452Original analysis by NutriVerdict
Versus the legumes & beans median
Nutrient density66 vs 63 median
Protein / 100 g3.5 vs 21 median
Sodium / 100 g9 vs 203 median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Chickpea flour (besan)Density 66 vs 66TempehDensity 67 vs 66Tofu, dried-frozen (koyadofu)Density 69 vs 66