1 serving (100 grams) contains 33 calories, 2.0 grams of protein, 0.2 grams of fat, and 7.0 grams of carbohydrates.
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Nutrition Information
Calories |
66 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.4 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 14 mg | 0% | |
| Total Carbohydrates | 14 g | 5% | |
| Dietary Fiber | 6 g | 21% | |
| Sugars | 3 g | ||
| protein | 4 g | 8% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 164 mg | 12% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 598 mg | 12% | |
* 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 Bhindi
Bhindi, also known as okra or lady's finger, is a green, finger-shaped vegetable widely used in South Asian, African, and Middle Eastern cuisines. Native to Africa, it is valued for its versatility in dishes, ranging from curries to stir-fries. Nutritionally, bhindi is a low-calorie food with just 33 calories per 100 grams. It provides around 2 grams of protein, 7 grams of carbohydrates, 0.2 grams of fat, and 3 grams of fiber. Bhindi is also a rich source of calcium (82 mg), iron (0.6 mg), and vitamin C (21 mg), making it an excellent addition to a balanced diet. Additionally, it contains beneficial antioxidants and is known for its mucilaginous texture, which can enhance gut health in certain dishes.
Health Benefits
- Supports bone health due to its calcium content of 82 mg per 100 grams.
- Boosts immunity with 21 mg of vitamin C per 100 grams, which helps combat infections.
- Enhances digestive health with 3 grams of dietary fiber per serving, promoting healthy gut function.
- Aids in anemia prevention due to its iron content of 0.6 mg, necessary for red blood cell production.
- Low in fat (0.2 g) and calories (33 kcal), making it ideal for weight management.
Dietary Considerations
Selection and Storage
Store bhindi in a breathable plastic bag or loose in the refrigerator for up to 5 days. Wash and dry before use to prevent sliminess during cooking.
Common Questions About Bhindi Nutrition
Is bhindi high in protein?
Bhindi, also known as okra, contains 2 grams of protein per 100 grams, which is a moderate amount for a vegetable. While not a significant source of protein compared to legumes or animal products, it can contribute to your daily intake when included in a balanced diet.
Can I eat bhindi on a keto diet?
Yes, bhindi can be included in a keto diet, as it contains only 7 grams of carbs per 100 grams, with 3 grams of fiber, resulting in 4 grams of net carbs. This makes it a low-carb vegetable option fitting for keto and other low-carb lifestyles.
What are the health benefits of eating bhindi?
Bhindi is rich in fiber, providing 3 grams per 100 grams, which supports digestive health and helps regulate blood sugar levels. It is also low in calories (33 per 100 grams) and fat, making it a great addition to weight management diets. Additionally, its vitamins and antioxidants support overall health and may reduce inflammation.
How much bhindi should I eat per serving?
A typical serving size of bhindi is about 100-120 grams, equating to roughly 33-40 calories. Including it as a side dish or main ingredient in meals is ideal, and it can pair well with spices and other vegetables to enhance flavor and nutrient variety.
How does bhindi compare to zucchini for nutrition?
Bhindi has slightly more calories (33 vs. 17 calories per 100 grams) and carbs (7 grams vs. 3 grams) compared to zucchini, but it provides more fiber (3 grams vs. 1 gram per 100 grams). Both are excellent low-calorie vegetable choices, but bhindi is the better option for boosting fiber intake.
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.
- Nutritional Benefits of Fruits and VegetablesDietary Guidelines for Americans 2020-2025This governmental guideline emphasizes the role of vegetables like okra in a balanced diet, supporting its benefits for nutritional intake.
- Original Research: The Nutritional Profile and Health Potential of OkraPubMedA comprehensive peer-reviewed study on okra's nutritional properties including vitamin C and other functional health benefits.
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.
