Okara

About this record

Okara is listed here under Legumes, with the preparation “Preparation not stated”, from the source record “Okara”. 26 of 34 nutrients have a value per 100 g (missing here: Iodine, Vitamin A (RAE / retinol equivalent), Vitamin K (phylloquinone), Biotin (B7), Choline; missing is never shown as zero). Values are copied unchanged from the source.

Where it ranks

• Manganese: 162nd of 688 foods with a value (0.404 mg per 100 g)
• Calcium: 200th of 790 foods with a value (80 mg per 100 g)
• Copper: 213th of 744 foods with a value (0.2 mg per 100 g)
• Folate (total): 247th of 718 foods with a value (26 µg per 100 g)
• Iron: 310th of 767 foods with a value (1.3 mg per 100 g)

Positions are among non-dried foods in our data that have a value for that nutrient.

Sources and limitations

• Source: USDA FoodData Central, SR Legacy: “Okara” (release 2018-04 (CSV)); Canadian Nutrient File (Health Canada): “Okara” (release 2026 (14th edition, May 2026)).
• Amounts are per 100 g of the food as described by the record, in the units shown. The category and display name are assigned automatically and are being reviewed (About our data).
• Values are typical for the record and vary with variety, season and processing.
• Not medical advice; no recommended intakes are shown.

Use this food in our tools

• Compare foods
• Calculate how much of a food gives a nutrient amount
• Find nutritionally similar foods