okara
Also known as: soy pulp, soybean pulp
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Also known as: soy pulp, soybean pulp
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Okara is the pulp leftover from the production of soy milk and tofu. It's a fibrous, moist byproduct of soybeans, often considered a superfood due to its rich nutritional profile, particularly its high fiber content.
Yes, okara is very healthy. It's exceptionally high in insoluble dietary fiber, which aids digestion, promotes gut health, and increases satiety. It's also a good source of plant-based protein, essential minerals like calcium, iron, and potassium, and contains beneficial soy isoflavones.
Per 100g, okara contains approximately 3.2g of protein. Its most notable feature is its extremely high fiber content, though the exact amount can vary, it's primarily insoluble fiber which is excellent for digestive health.
Yes, okara can be beneficial for weight management. Its high insoluble fiber content helps you feel full longer, reducing overall calorie intake. It's also relatively low in calories (77kcal per 100g) and fat, making it a good addition to a weight-conscious diet.
Yes, okara is both vegan and naturally gluten-free. As a byproduct of soybeans, it contains no animal products. It is also free from wheat, barley, and rye, making it suitable for those with celiac disease or gluten sensitivity.
Yes, okara is generally suitable for people with diabetes. Its high fiber content helps regulate blood sugar levels by slowing down glucose absorption. It also has a low glycemic index, making it a smart choice for managing blood sugar.
Okara has a neutral flavor and can be incorporated into many dishes. It's often used as a binder or filler in veggie burgers, meatballs, and baked goods like muffins and breads. It can also be added to soups, stews, or used to make savory crumbles and 'meat' substitutes.
okara is a versatile ingredient found in cuisines around the world. With 77 calories per 100g and 3.2 grams of protein, it's a nutritious addition to many dishes.
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View all other →Okara has a very mild, slightly nutty, and neutral flavor. Its texture is somewhat crumbly and moist. This neutral profile makes it highly versatile, as it readily absorbs the flavors of other ingredients in a dish without overpowering them.
Fresh okara is highly perishable and should be stored in an airtight container in the refrigerator for no more than 2-3 days. For longer storage, okara can be frozen for several months. You can also dry it in an oven or dehydrator to create a shelf-stable flour.
While okara is relatively low in fat and calories, it contains about 12.5g of carbohydrates per 100g. A significant portion of these carbs is fiber, which doesn't impact net carbs. Depending on your specific keto or low-carb goals, it can be used in moderation, especially if focusing on net carbs.