Okara
FDC 172452cup (122 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 66 · +3 vs Legumes & beans medianOkara is the fibrous pulp left behind after soymilk is pressed, and it still lands in the Good band at 66 of 100, ranking 27 of 60 in Legumes & beans, despite carrying no single standout nutrient in this dataset. At just 76 calories per 100 g, it is one of the lightest entries in its category, with protein and carbohydrate both present in modest amounts.
Cooks fold okara into veggie burgers, baked goods, and stir-fries as a way to use up what would otherwise be soymilk waste, and its low sodium, 9 mg per 100 g, makes it easy to season from scratch. A few of its nutrient values were not available for this dataset, so it reads better as a bulking ingredient than a primary nutrient source, with chickpea flour a more nutrient-dense alternative.
See how this score is calculated, build a plate around okara, or compare it with another food.
Source: USDA FoodData Central · Public domain
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
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 66Original analysis by NutriVerdict
In the kitchen and how to use it
Okara is the fibrous pulp left behind after soy milk or tofu is pressed, and it has a long history in Japanese cooking, where it is simmered with vegetables and seasonings into a dish called unohana. Its texture is soft and slightly grainy, with a mild, almost nutty flavor that takes on whatever it is cooked with, so it shows up in veggie burgers, baked goods, soups, and as a bulking agent stirred into other dishes rather than eaten plain. It behaves a bit like a very fine bran, adding body without much flavor of its own.
Fresh okara is perishable and should be refrigerated and used within a day or two, or frozen for longer storage since it spoils quickly once separated from the soybean liquid. At just 76 calories per cup and only 9 milligrams of sodium, it is a low-calorie way to add bulk and texture to soups, patties, or baked goods without contributing much in the way of calories or salt.
Frequently asked questions about okara
How many calories are in okara?
Okara has 76 calories per cup (122 grams).
What is okara used for?
It is the soy pulp left over from making soy milk or tofu, traditionally simmered into the Japanese dish unohana or used to add bulk to burgers and baked goods.
How do you store okara?
Because it spoils quickly, keep it refrigerated and use it within a day or two, or freeze it for longer storage.