Legumes and Legume Products
Okara
Per 100 g of the edible portion · CNF 2026
76kcal per 100 g
3.5 gProtein
1.7 gFat
12.2 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 76 kcal320 kJ | — |
| Protein | 3.5 g | — |
| Fat | 1.7 g | 2% |
| of which saturated | 0.19 g | 1% |
| Monounsaturated fat | 0.30 g | — |
| Polyunsaturated fat | 0.76 g | — |
| Cholesterol | 0 mg | — |
| Carbohydrate | 12.2 g | — |
| Sodium | 9 mg | 0% |
| Water | 81.6 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 213 mg | 6% |
| Calcium | 80 mg | 6% |
| Magnesium | 26 mg | 6% |
| Phosphorus | 60 mg | 5% |
| Iron | 1.3 mg | 7% |
| Zinc | 0.56 mg | 5% |
| Copper | 0.2 mg | 22% |
| Selenium | 11 µg | 19% |
Vitamins
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Vitamin A | 0 µg | 0% |
| Beta-carotene | 0 µg | — |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.01 mg | 0% |
| Thiamin (B1) | 0.02 mg | 2% |
| Riboflavin (B2) | 0.02 mg | 2% |
| Niacin (B3) | 0.1 mg | 1% |
| Vitamin B6 | 0.12 mg | 7% |
| Folate | 26 µg | 7% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
In its food group
Position among 223 foods in “Legumes and Legume Products”
Energy76 kcal · median 149 kcal
Protein3.5 g · median 9.1 g
Saturated fat0.19 g · median 0.24 g
Salt0.02 g · median 0.13 g
4% of the foods in the group contain less protein. The thin line marks the group median.
Richest in
Nutrients where 100 g covers the largest share of the daily reference
- Copper0.2 mg · 22%
- Selenium11 µg · 19%
Other foods in the group
More from “Legumes and Legume Products”
- Tofu, regular, medium firm or firm (prepared with calcium sulphate)76 kcal
- Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned, plain, solids and liquid77 kcal
- Tofu, regular, firm or extra firm (prepared with magnesium chloride and calcium sulphate or calcium chloride)78 kcal
- Beans, lima, dry, large, canned, solids and liquid79 kcal
- Beans, kidney, dark red, canned, solids and liquid81 kcal
- Beans, kidney, red, canned, solids and liquid, reduced sodium81 kcal
- Broadbeans (fava beans), canned, solids and liquid71 kcal
- Beans, pinto, canned, solids and liquid82 kcal
- Beans, pinto, canned, solids and liquid, reduced sodium82 kcal
- Beans, cranberry, canned, with solids and liquid83 kcal
- Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned with pork83 kcal
- Refried beans, canned, vegetarian83 kcal
Source: Health Canada, Canadian Nutrient File 2026 · contains information licensed under the Open Government Licence – Canada.
Values as published in the national table, per 100 g of the edible portion. “0” also covers traces below the detection limit. Daily Values: Food and Drug Regulations, Health Canada.