1 serving (100 grams) contains 33 calories, 1.9 grams of protein, 0.2 grams of fat, and 7.5 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
49.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.3 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 10.4 mg | 0% | |
| Total Carbohydrates | 11.2 g | 4% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 2.2 g | ||
| protein | 2.8 g | 5% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 122.4 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 Ladies finger
Ladies Finger, also known as okra or bhindi, is a nutrient-rich green vegetable widely cultivated in tropical and warm climates, including Africa, Asia, and the southern United States. It is a staple in Indian, Middle Eastern, Southern American, and African cuisines, often used in stews, curries, and stir-fried dishes. Nutritionally, ladies finger is a low-calorie vegetable packed with vitamins, minerals, and fiber. It is an excellent source of vitamin C, vitamin K, folate, and magnesium, while also being rich in antioxidants such as quercetin and beta-carotene. Additionally, its high fiber content makes it beneficial for digestive health and blood sugar regulation. The vegetable is primarily composed of water, making it hydrating as well. It is ideal for those seeking a nutrient-dense addition to their meals while maintaining a balanced diet.
Health Benefits
- Promotes healthy digestion due to its significant dietary fiber content, which supports gut health.
- Supports immune function with vitamin C, an essential antioxidant that helps fight infections.
- Improves bone health, as it contains magnesium and vitamin K, both critical for maintaining strong bones.
- May aid in blood sugar control as its soluble fiber slows sugar absorption and reduces spikes in glucose levels.
- Provides folate, which is particularly important for pregnant individuals to prevent neural tube defects.
Dietary Considerations
Selection and Storage
Store ladies finger in a breathable bag or container in the refrigerator, typically for up to 5-7 days. Avoid washing before storage to prevent moisture-related spoilage.
Common Questions About Ladies finger Nutrition
Is ladies finger high in protein?
Ladies finger, also known as okra, is not particularly high in protein. One cup of raw okra (about 100 grams) contains approximately 2 grams of protein. While it's not a significant protein source, it is often appreciated for its fiber, vitamins, and minerals.
Can I eat ladies finger on a keto diet?
Yes, ladies finger is keto-friendly as it is low in carbohydrates. One cup of raw okra contains just 7 grams of carbs, of which around 3 grams are dietary fiber, leaving a net carb count of 4 grams per serving. This makes it an excellent addition to a low-carb or keto diet.
What are the health benefits of eating ladies finger?
Ladies finger is rich in antioxidants, dietary fiber, vitamins A and C, and folate, which support overall health. Its fiber content aids digestion, while its antioxidants may help reduce inflammation and improve heart health. Additionally, it has a low glycemic index, making it suitable for managing blood sugar levels.
What is the ideal serving size for ladies finger?
A typical serving size of ladies finger is around 1 cup of raw okra (approximately 100 grams). This provides about 33 calories, 7 grams of carbs, 3 grams of fiber, and 2 grams of protein. Adjust serving sizes based on dietary needs and cooking method.
How does ladies finger compare to zucchini in terms of nutrition?
Ladies finger and zucchini are both low-calorie, nutrient-rich vegetables, but they differ slightly. While ladies finger is higher in dietary fiber (3 grams vs. 1 gram per 100 grams), zucchini is slightly lower in carbs and calories. Both vegetables are excellent choices for a healthy diet, versatile in cooking, and compatible with low-carb eating plans.
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.
