Okara – Nutritional Information and Health Benefits
Okara, a byproduct of soy milk and tofu production, is a nutritious and versatile ingredient that can be incorporated into various recipes. Despite often being discarded, this fibrous material offers a surprising nutritional profile, making it a great addition to plant-based diets.
Nutritional Breakdown of Okara (Per 100g Serving)
| Nutrient | Amount |
|---|---|
| Energy | 76.0 kcal |
| Protein | 3.52 g |
| Total Fat | 1.73 g |
| Saturated Fat | 0.193 g |
| Carbohydrates | 12.23 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 80.0 mg |
| Iron | 1.3 mg |
| Magnesium | 26.0 mg |
| Phosphorus | 60.0 mg |
| Potassium | 213.0 mg |
| Sodium | 9.0 mg |
| Zinc | 0.56 mg |
| Copper | 0.2 mcg |
| Manganese | 0.404 mg |
| Selenium | 10.6 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (Vitamin B1) | 0.02 mg |
| Riboflavin (Vitamin B2) | 0.02 mg |
| Niacin (Vitamin B3) | 0.1 mg |
| Vitamin B6 | 0.115 mg |
| Folate | 26.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Okara
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Rich in Protein
Okara contains a considerable amount of protein (3.52g per 100g), making it a valuable source of plant-based protein for vegetarians and vegans. It can be used in various dishes, such as smoothies, veggie burgers, or baked goods, to boost the protein content. -
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Low in Fat
With only 1.73g of fat per 100g, okara is a low-fat food choice that supports heart health without contributing to excessive calorie intake. The small amount of saturated fat (0.193g) also makes it a favorable ingredient for those aiming to manage their cholesterol levels. -
High in Essential Minerals
Okara is rich in minerals such as calcium (80 mg), iron (1.3 mg), magnesium (26 mg), phosphorus (60 mg), and potassium (213 mg). These nutrients are vital for maintaining healthy bones, muscles, and cardiovascular function. Additionally, it contains a good amount of zinc (0.56 mg) and copper (0.2 mcg), which are essential for immune health and metabolism. -
Supports Digestion
Despite having no fiber content in the given analysis, okara can still provide some fiber benefits, particularly when used in its whole form. Including okara in your diet can help promote regular bowel movements and digestive health. -
Vitamins for Overall Wellness
Okara contains small amounts of several B vitamins, including thiamine, riboflavin, niacin, and vitamin B6, which are essential for energy production, nerve health, and the metabolism of macronutrients. -
Selenium for Antioxidant Protection
The presence of selenium (10.6 mcg per 100g) in okara makes it an excellent choice for protecting cells from oxidative stress and promoting a healthy immune system.
Allergen Information
Okara is made from soybeans, which are a known allergen. Individuals with soy allergies should avoid consuming okara or any product derived from soybeans.
Dietary Preferences
- Vegan: Okara is plant-based, making it suitable for vegan diets.
- Gluten-Free: Okara contains no gluten, making it a great option for those with gluten sensitivity or celiac disease.
- Low in Sugar: With zero sugar content, okara can be incorporated into low-sugar and diabetic-friendly diets.
Tips for Using Okara in Recipes
- Add to Smoothies: Okara can be blended into smoothies, adding a creamy texture and boosting the protein content.
- Baking Ingredient: Okara can be used in vegan baking recipes as an egg substitute or to improve the texture of cakes, cookies, and muffins.
- Incorporate into Dips and Sauces: Mix okara into dips or sauces as a thickening agent.
- Create Vegan Patties or Burgers: Use okara as a base for making vegetarian or vegan patties. Combined with vegetables, spices, and grains, it makes a hearty and nutritious burger.
Conclusion
Okara is an excellent source of protein, minerals, and vitamins, making it a valuable ingredient in plant-based cooking. Its versatility allows it to be used in a variety of dishes, from smoothies to savory meals. As a sustainable byproduct of tofu and soy milk production, incorporating okara into your diet not only supports health but also reduces food waste. Remember to check for soy allergies before consuming this nutrient-dense ingredient.
