1 serving (100 grams) contains 35 calories, 2.0 grams of protein, 0.2 grams of fat, and 7.6 grams of carbohydrates.
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Nutrition Information
Calories |
52.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.3 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 9.0 mg | 0% | |
| Total Carbohydrates | 11.3 g | 4% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 2.2 g | ||
| protein | 3.0 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 120.9 mg | 9% | |
| Iron | 0.9 mg | 5% | |
| Potassium | 446.3 mg | 9% | |
* 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 Grilled okra
Grilled okra is a simple preparation style for okra, a nutrient-rich vegetable native to Africa and commonly used in cuisines such as Southern American, Indian, Middle Eastern, and Caribbean dishes. Known for its tender texture and slightly grassy taste when cooked, okra is a low-calorie food packed with vitamins, minerals, and dietary fiber. A single cup of raw okra contains approximately 33 calories, 3 grams of fiber, 2 grams of protein, and significant amounts of vitamin C (23 mg, 25% DV) and vitamin K (30 mcg, 31% DV). Its antioxidant and anti-inflammatory properties contribute to a nutritious meal, especially when prepared with minimal added ingredients like olive oil and spices.
Health Benefits
- Supports immune health due to its high vitamin C content, which functions as an antioxidant.
- Promotes bone health through its vitamin K, which enhances calcium metabolism and bone density.
- Aids digestion with its 3 grams of dietary fiber per cup, supporting gut health and regular bowel movements.
Dietary Considerations
Selection and Storage
Refrigerate whole okra pods in a breathable paper or perforated plastic bag for up to 3-4 days. Cook shortly after purchase to maintain freshness and texture.
Common Questions About Grilled okra Nutrition
Is grilled okra high in protein?
Grilled okra is low in protein, with one cup (100 grams) providing approximately 2 grams of protein. While it isn't a significant source of protein, it is rich in other nutrients like fiber and vitamins.
Can I eat grilled okra on a keto diet?
Yes, grilled okra is keto-friendly as it is low in carbs, containing only about 3.8 grams of net carbs per 100 grams. It can be a great addition to a ketogenic diet when combined with healthy fats like olive oil for grilling.
What are the health benefits of eating grilled okra?
Grilled okra is rich in fiber, vitamin C, and antioxidants, which support gut health, boost the immune system, and reduce inflammation. It also contains folate and magnesium, making it a heart-healthy vegetable option.
What is a recommended portion size for grilled okra?
A typical portion size for grilled okra is 1 cup (about 100-120 grams), which contains roughly 35 calories, 2 grams of protein, and 3.8 grams of net carbs. This portion fits well into most dietary plans, offering a balance of nutrients without excessive calories.
How does grilled okra compare to fried okra?
Grilled okra is a healthier option compared to fried okra as it contains significantly fewer calories and fat. For example, one cup of grilled okra has about 35 calories, while fried okra can exceed 150 calories due to added oils and breading. Additionally, grilling helps retain more of okra's natural nutrients.
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.
