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.
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 66