1 serving (200 grams) contains 150 calories, 5.0 grams of protein, 5.0 grams of fat, and 20.0 grams of carbohydrates.
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Nutrition Information
Calories |
176.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.9 g | 7% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 470.6 mg | 20% | |
| Total Carbohydrates | 23.5 g | 8% | |
| Dietary Fiber | 7.1 g | 25% | |
| Sugars | 4.7 g | ||
| protein | 5.9 g | 11% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 94.1 mg | 7% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 470.6 mg | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Bamia
Bamia, commonly known as okra, is a flowering plant originating in Africa but is now widely used in Middle Eastern, Indian, and Southern U.S. cuisines. It is typically cooked into hearty stews, soups, or served lightly sautéed. Nutritionally, bamia is a low-calorie food offering 75 calories per serving, with 2.5 grams of protein, 10 grams of carbohydrates, and 3 grams of fiber. It is also a source of essential vitamins and minerals such as calcium, iron, and vitamin C, making it a healthy addition to a balanced diet. Its mucilaginous texture is unique and aids in thickening dishes. It is especially revered for its traditional role in heart-healthy and diabetes-friendly meals.
Health Benefits
- Rich in dietary fiber (3g per serving), bamia supports digestion and helps prevent constipation.
- Contains vitamin C (10mg per serving), which boosts the immune system and aids in collagen production.
- Iron content (1mg per serving) supports the production of healthy red blood cells, helping to prevent anemia.
Dietary Considerations
Selection and Storage
Store fresh bamia in a breathable bag in the refrigerator for up to 3 days. Avoid washing until just before preparation to prevent spoilage.
Common Questions About Bamia Nutrition
Is Bamia high in protein?
Bamia, or okra stew, contains 2.5 grams of protein per serving, making it a moderate source of protein. While it is not as protein-packed as animal-based dishes, it can still contribute to your daily protein needs, especially in vegetarian diets.
Can I eat Bamia on a keto diet?
Bamia is not ideal for keto diets as it contains 10 grams of carbohydrates per serving, which is relatively high for strict low-carb diets. However, in small portions, it may fit into moderate low-carb or low-glycemic plans along with careful tracking.
What are the health benefits of eating Bamia?
Bamia is a nutrient-rich dish, offering 3 grams of fiber per serving, which supports digestion and promotes satiety. It also includes vitamins and minerals from its typical ingredients such as okra, tomatoes, and onions, contributing to overall health and antioxidant intake.
What is the recommended portion size for Bamia?
A typical serving of Bamia is around one cup, which contains approximately 75 calories. This portion size balances its nutritional content without significantly contributing to calorie or carbohydrate intake. Pair it with rice, or a protein source for a more balanced meal.
How does Bamia compare to other vegetable stews?
Compared to other vegetable stews, Bamia tends to have a thicker texture due to okra's natural mucilage. It is slightly higher in fiber than many similar dishes and has a distinct tangy flavor from tomatoes. It is lower in calories and fat compared to cream-based vegetable soups.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
