1 serving (100 grams) contains 22 calories, 1.9 grams of protein, 0.2 grams of fat, and 4.7 grams of carbohydrates.
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Nutrition Information
Calories |
44 | ||
|---|---|---|---|
% 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 | 9.4 g | 3% | |
| Dietary Fiber | 4 g | 14% | |
| Sugars | 3 g | ||
| protein | 3.8 g | 7% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 162 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 Cooked okra
Cooked okra, also known as 'lady's fingers,' is a flowering plant widely consumed in African, Indian, Middle Eastern, and Southern United States cuisines. It has a mucilaginous texture when cooked, making it ideal for thickening soups and stews like gumbo. Okra is low in calories (approximately 33 calories per 100 grams when boiled) and rich in dietary fiber, vitamins C, K, and folate, along with essential minerals such as magnesium and potassium. This nutrient profile makes it a versatile and nutritious addition to various diets. It is primarily enjoyed sautéed, boiled, roasted, or included in savory dishes.
Health Benefits
- Supports digestive health due to its high dietary fiber content, which promotes regular bowel movements and gut health.
- Rich in vitamin C, which enhances immune system function and supports skin health by contributing to collagen production.
- Contains magnesium, which aids in muscle function, nerve health, and bone maintenance.
Dietary Considerations
Selection and Storage
Store cooked okra in an airtight container in the refrigerator and consume within 3-5 days. Reheat gently to maintain its texture and flavor.
Common Questions About Cooked okra Nutrition
What are the nutritional benefits of cooked okra?
Cooked okra is low in calories, with approximately 33 calories per 1 cup (100g) serving, and contains 2g of protein and 7g of carbohydrates. It is high in vitamin C, vitamin K, and magnesium, making it a nutrient-dense option for a healthy diet.
Is cooked okra suitable for a keto diet?
Cooked okra can be included in a keto diet in moderation. With only 7g of carbohydrates and 3g of dietary fiber per 100g serving, its net carbs are 4g, making it a good low-carb vegetable choice for keto dieters.
What are the health benefits of eating cooked okra?
Cooked okra is rich in antioxidants like polyphenols, which can help reduce inflammation and protect your cells. Its high fiber content supports healthy digestion and can regulate blood sugar levels, making it beneficial for people with diabetes or metabolic concerns.
How much cooked okra should I eat in one serving?
A typical serving of cooked okra is about 1 cup (100g). This provides a balanced amount of nutrients without exceeding daily caloric or carb limits. You can adjust portions based on dietary needs, but avoid overdoing it to prevent excessive fiber intake.
How does cooked okra compare to raw okra nutritionally?
Cooked okra has a similar nutritional profile to raw okra, but cooking can slightly reduce its vitamin C content due to heat sensitivity. However, cooked okra is easier to digest and can unlock certain nutrients, such as antioxidants, making it preferable for some people.
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.
