Okara is the fibrous pulp left after pressing soymilk. 0 g fiber and 3.5 g protein per 100 g. Historically discarded, it is now used in veggie burgers, granola, and baked goods. Pulse intake improves blood lipids and glycemic response (Viguiliouk et al., Ann NY Acad Sci 2017). Okara spoils quickly — refrigerate and use within 2 days.
How should I track Okara?
When tracking Okara, the dry-vs-cooked distinction is critical. Legumes absorb roughly 2–3 times their weight in water during soaking and cooking, so 100 g dry becomes 250–300 g cooked. Always check which form the nutrition values refer to. A meta-analysis of 43 RCTs (Reid-McCann et al., Nutr Rev 2025) found plant protein matches dairy for muscle outcomes — so tracking precision matters just as much here. If you use canned legumes, drain and rinse to reduce sodium by about 40%. Weigh on a kitchen scale for the most reliable count.