Protein content
A 1 cup serving of okara contains 4.3 g of protein - a moderate source of protein, about 9% of the 50 g Daily Value.
Share of this food's calories that come from protein - it is more of an energy food than a protein food.
| Serving | 1 cup (122 g) |
|---|---|
| Protein per serving | 4.3 g |
| Protein per 100 g | 3.52 g |
| Calories per serving | 93 kcal |
| Protein density | 19% of calories |
| Share of 50 g Daily Value | 9% |
| Protein quality | Complete protein |
| Category | Soy foods |
| Food type | Whole food |
| USDA record | FoodData Central #172452 |
A typical 1 cup serving of okara contains 4.3 grams of protein (3.52 g per 100 g), which makes it a moderate source of protein. That covers roughly 9% of the 50 g reference Daily Value, so it adds toward your protein total for the day.
Around 19% of the calories in okara come from protein, so it is more of an energy food than a protein food. It contributes to a day's protein total, but the bulk of what it delivers is energy rather than amino acids - treat it as a contributor alongside a denser source, not as the protein in a meal.
Among the 31 soy foods in the database, okara ranks 26th by protein per serving, and 523rd out of all 796 foods on the site. Set against meatless deli slices, another soy food entry in the database, a serving carries about 0.7 g less protein (meatless deli slices has 5 g per 1 slice).
It is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own. The serving above is measured by volume at 122 g. The per-100 g figure lets you compare it directly against any other food here, whatever its serving.
The fibrous pulp left after soy milk is strained - most of the soybean protein stays in the milk.
Source: USDA FoodData Central #172452 - "Okara" (SR Legacy, published 4/1/2019). Values are the published reference figures for that record, not lab measurements for a specific brand or batch.
Quick answers
Okara has 3.52 g of protein per 100 g. A typical 1 cup serving (122 g) provides 4.3 g.
Yes. Okara is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own.
A 1 cup serving of okara contains 4.3 g of protein, about 9% of the 50 g reference Daily Value.
Okara is a moderate source of protein, and about 19% of its calories come from protein, which makes it more of an energy food than a protein food. Set against meatless deli slices, another soy food entry in the database, a serving carries about 0.7 g less protein (meatless deli slices has 5 g per 1 slice).
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