Group
pulse
Edible parts
Soy pulp, as sold
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 318 kJ / 76 kcal | 4% |
| Protein | 3.52 g | 7% |
| Carbohydrate | 12.23 g | 5% |
| Fat | 1.73 g | 2% |
| Saturated fat | 0.19 g | 1% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Monounsaturated fat | 0.3 g |
| Polyunsaturated fat | 0.76 g |
| Omega-3 (ALA) | 0.09 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Folate | 26 µg | 13% |
| Thiamin (B1) | 0.02 mg | 2% |
| Riboflavin (B2) | 0.02 mg | 1% |
| Niacin (B3) | 0.1 mg | 1% |
| Pantothenic acid (B5) | 0.09 mg | 1% |
| Vitamin B6 | 0.12 mg | 8% |
| Calcium | 80 mg | 10% |
| Iron | 1.3 mg | 9% |
| Magnesium | 26 mg | 7% |
| Potassium | 213 mg | 11% |
| Zinc | 0.56 mg | 6% |
| Copper | 0.2 mg | 20% |
| Manganese | 0.4 mg | 20% |
| Phosphorus | 60 mg | 9% |
| Selenium | 10.6 µg | 19% |
| Sodium | 9 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Okara (USDA FDC SR Legacy 172452). Nutrients the row does not report are left blank.
Prep notes
Soy pulp left after making soy milk or tofu. Values are per 100 g as sold. Usually prepared before eating. Per 100 g figures match this catalogue row.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Okara (Glycine max) is listed in Thrive’s plant atlas under pulse. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Soy pulp, as sold.