1 serving (90 grams) contains 197 calories, 3.5 grams of protein, 11.5 grams of fat, and 20.2 grams of carbohydrates.
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Nutrition Information
Calories |
197.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.5 g | 14% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 4.6 g | ||
| Cholesterol | 9.9 mg | 3% | |
| Sodium | 284.4 mg | 12% | |
| Total Carbohydrates | 20.2 g | 7% | |
| Dietary Fiber | 1.4 g | 5% | |
| Sugars | 1.3 g | ||
| protein | 3.5 g | 7% | |
| Vitamin D | 3.6 mcg | 18% | |
| Calcium | 46.8 mg | 3% | |
| Iron | 1.5 mg | 8% | |
| Potassium | 99.9 mg | 2% | |
* 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 Fried okra
Fried okra is a Southern United States dish rooted in African and Indian cuisines, where okra has historically been a staple ingredient. Okra is a green seed pod often used in stews, soups, and fried recipes, prized for its distinctive flavor and texture. Nutritionally, okra provides significant amounts of dietary fiber, vitamin C, vitamin K, and folate. Fried okra, typically prepared by coating sliced okra in seasoned cornmeal or flour and deep-frying, adds a crispy texture. While frying increases calorie content due to oil absorption, okra itself retains many of its essential nutrients, including antioxidants and low-fat protein content, making it a popular comfort food option rich in micronutrients.
Health Benefits
- Improves digestion due to its high dietary fiber content (3 grams per 100 grams).
- Supports immune health with vitamin C, providing approximately 23 mg per 100 grams.
- Aids bone health with vitamin K, essential for calcium absorption and clotting.
Dietary Considerations
Selection and Storage
Store fresh okra in the refrigerator in a paper bag for up to 3 days; fried okra is best consumed immediately or refrigerated for up to 2 days in an airtight container.
Common Questions About Fried okra Nutrition
Is fried okra high in calories or protein?
Fried okra is moderate in calories, typically containing around 150-200 calories per 1-cup serving, depending on the breading and oil used. It is not particularly high in protein, providing about 2-3 grams per serving, but it does contain a variety of vitamins such as vitamin C and K.
Can I eat fried okra on a keto diet?
Fried okra is generally not keto-friendly due to the breading traditionally used, which can contain significant amounts of carbohydrates. However, you can make keto-friendly fried okra by using almond flour or pork rinds for the breading and frying in an appropriate oil.
What are the health benefits or concerns of fried okra?
Okra is a good source of dietary fiber, which promotes digestive health, and contains antioxidants like vitamin C that support immunity. However, frying okra may increase your intake of saturated fats and calories due to the oil used, so consuming it in moderation is recommended.
How much fried okra should I eat per serving?
A typical serving of fried okra is about 1 cup, which provides a balance of flavor and nutrients without excessive calories or fat. If watching your calorie intake, consider reducing the serving size or opting for a baked preparation instead.
How does fried okra compare to baked or steamed okra?
Fried okra has a crispy texture and richer flavor due to the oil and breading, but it typically contains more fat and calories compared to baked or steamed okra. Baking or steaming okra retains its fiber and nutrients while significantly reducing calorie content and fat levels.
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.
- USDA FoodData - Fried okra DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human ServicesProvides recommendations for vegetable consumption, including okra, as part of a balanced diet.
- Nutritional Value and Health Benefits of OkraClemson University Cooperative ExtensionResearch-based article focusing on the nutritional attributes and health benefits of okra in various preparations.
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.
