1 serving (100 grams) contains 33 calories, 2.0 grams of protein, 0.2 grams of fat, and 7.5 grams of carbohydrates.
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Nutrition Information
Calories |
78.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.5 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 16.7 mg | 0% | |
| Total Carbohydrates | 17.9 g | 6% | |
| Dietary Fiber | 7.6 g | 27% | |
| Sugars | 3.6 g | ||
| protein | 4.8 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 192.9 mg | 14% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 711.9 mg | 15% | |
* 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 Bhendi
Bhendi, commonly known as okra or lady's finger, is a flowering plant extensively cultivated in tropical and subtropical climates, particularly in South Asia, Africa, and the Middle East. It is a key ingredient in many Indian, Middle Eastern, and Southern U.S. cuisines and is often used in curries, stews, and stir-fries. With a light, mildly sweet flavor, bhendi is a low-calorie vegetable rich in dietary fiber, vitamins, and minerals. A 100-gram serving contains approximately 33 calories, 3.2 grams of fiber, 21 mg of vitamin C, and 81 mg of calcium, offering significant nutritional benefits while being naturally low in fat. It is also a good source of plant protein, iron, and antioxidants, making it a valuable addition to a balanced diet.
Health Benefits
- Rich in vitamin C (21 mg per 100 g), bhendi boosts immunity and supports skin health.
- High in dietary fiber (3.2 g per 100 g), it promotes digestive health and prevents constipation.
- Provides calcium (81 mg per 100 g), which supports bone strength and density.
- Contains antioxidants like polyphenols, which may reduce inflammation and lower heart disease risk.
- A good source of iron (0.8 mg per 100 g), helpful for preventing anemia and supporting energy levels.
Dietary Considerations
Selection and Storage
Store bhendi in a loosely wrapped paper towel or dry plastic bag in the refrigerator for up to 3-4 days to retain freshness. Wash and dry it thoroughly just before cooking to prevent spoilage.
Common Questions About Bhendi Nutrition
What is the nutritional content of Bhendi?
Bhendi (okra) contains approximately 33 calories, 2 grams of protein, 7.5 grams of carbohydrates, 0.2 grams of fat, and 3.2 grams of fiber per 100 grams. It is also low in sugar (1.5 grams) and sodium (7 mg), making it a nutrient-dense vegetable suitable for a healthy diet.
Can Bhendi be included in a keto or low-carb diet?
Bhendi can be included cautiously in a keto or low-carb diet due to its moderate carbohydrate content of 7.5 grams per 100 grams, with a significant portion coming from fiber (3.2 grams). For stricter keto plans, portion control is recommended to avoid exceeding daily carb limits.
What are the health benefits of eating Bhendi?
Bhendi is rich in dietary fiber, which supports digestion and helps maintain healthy blood sugar levels. It is also low in calories and fat, making it ideal for weight management. Additionally, it contains vitamins and antioxidants that may support heart health and reduce inflammation.
How much Bhendi should I serve in a meal?
A standard serving size of Bhendi is about 100-150 grams, which provides fewer than 50 calories and a good amount of fiber. This portion size makes it suitable as a side dish or vegetable base in a meal, balancing nutrients without excess calories.
How does Bhendi compare to other vegetables like zucchini?
Bhendi has slightly higher carbohydrates and fiber content compared to zucchini, which contains 3.1 grams of carbs and 1 gram of fiber per 100 grams. Both vegetables are low-calorie and versatile, but Bhendi is particularly beneficial for promoting digestion due to its higher fiber content.
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.
