Boiled okra

Vegetable

Item Rating: 86/100

1 serving (100 grams) contains 22 calories, 1.9 grams of protein, 0.2 grams of fat, and 4.7 grams of carbohydrates.

Nutrition Information

1 cup (250g)

Calories		55
% Daily Value*
Total Fat		0.5 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		17.5 mg	0%
Total Carbohydrates		11.8 g	4%
	Dietary Fiber	5 g	17%
	Sugars	3.8 g
protein		4.8 g	9%
Vitamin D		0 mcg	0%
Calcium		202.5 mg	15%
Iron		1.5 mg	8%
Potassium		747.5 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

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 4 cal (6.3%)

Protein: 19 cal (27.1%)

Carbs: 47 cal (66.6%)

About Boiled okra

Boiled okra is a preparation of okra, a green, finger-like vegetable originating from Africa and widely used in cuisines such as Indian, Caribbean, Southern American, and Middle Eastern. Known for its slimy texture when cooked, boiling okra softens its fibers and retains nutrients effectively. It is low in calories, fat-free, and rich in vitamins like A, C, and K, along with a notable amount of dietary fiber and antioxidants. Okra also provides essential minerals like calcium, magnesium, and potassium, supporting overall health. Often enjoyed in stews or served as a side dish, boiled okra is a versatile and nutritious food staple in many cultures.

Health Benefits

• Supports heart health, as potassium helps regulate blood pressure levels (170 mg of potassium per 100g)
• Promotes digestive health due to its high fiber content (3g in 100g), aiding bowel regularity
• Strengthens immunity thanks to vitamin C (21 mg per 100g), which contributes to immune functioning

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-calorie diets

Not suitable for: Low-fiber diets, individuals who dislike the texture of slimy foods

Selection and Storage

Store fresh okra unwashed in the refrigerator inside a ventilated plastic bag for up to 3-5 days. Cook promptly to preserve nutrients.

Common Questions About Boiled okra Nutrition

What is the nutritional content of boiled okra?

Boiled okra is low in calories, with approximately 35 calories per cup (100 grams). It contains about 2 grams of protein, 0.2 grams of fat, 7 grams of carbohydrates, and 3 grams of dietary fiber. It is also rich in vitamin C, vitamin K, and folate, making it a nutrient-dense choice.

Is boiled okra suitable for a keto diet?

Boiled okra can be suitable for a keto diet in moderation, as it contains about 7 grams of carbohydrates per cup, with 3 grams of fiber, resulting in 4 grams of net carbs. While it’s not as low-carb as some other vegetables, its fiber content can still fit into a low-carb or keto diet plan.

What are the health benefits of eating boiled okra?

Boiled okra is a good source of antioxidants like polyphenols, which can help reduce inflammation and improve heart health. Its high fiber content supports gut health and digestion. Additionally, it is rich in vitamin C, which boosts the immune system, and vitamin K, which aids in blood clotting and bone health.

What is the recommended portion size for boiled okra?

A typical serving size for boiled okra is about 1 cup (100-120 grams), which provides a balanced portion of fiber, vitamins, and minerals without being high in calories. This serving size works well as part of a meal when paired with protein and other vegetables.

How does boiled okra compare to raw okra nutritionally?

Boiled okra retains most of its nutrients but may lose small amounts of water-soluble vitamins like vitamin C during the cooking process. Raw okra has a slightly higher nutrient content, but boiling can improve digestibility. Both are great options with minimal differences in their overall health benefits.

Data Sources & Scientific References