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 | 0.0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 10.4 mg | 0% | |
| Total Carbohydrates | 11.1 g | 4% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 2.2 g | ||
| protein | 2.9 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 Lady finger
Lady Finger, also known as okra or bhindi, is a green, finger-shaped vegetable native to Africa and widely used in Asian, Middle Eastern, and Southern US cuisines. It is rich in fiber, vitamins C and K, and antioxidants. Lady Finger has a mucilaginous texture that works well in soups, stir-fries, and curries. Its nutritional profile includes essential minerals like magnesium, potassium, and calcium, making it a healthy addition to a balanced diet. It is low in calories, with just 33 calories per 100 grams, and is also a good source of plant-based protein and folate, particularly beneficial for pregnant women.
Health Benefits
- Supports digestive health due to its high fiber content (3.2 grams per 100 grams), which promotes regular bowel movements and gut health.
- Boosts immunity with vitamin C (23 mg per 100 grams), which is a key nutrient for immune system function.
- Promotes bone health because it is a good source of vitamin K (31.3 µg per 100 grams), critical for bone mineralization and blood clotting.
- Helps maintain healthy blood pressure due to potassium content (299 mg per 100 grams), which helps counteract sodium and balances fluid levels.
- Supports prenatal health with folate (60 µg per 100 grams), essential for fetal development and reducing the risk of birth defects.
Dietary Considerations
Selection and Storage
Store unwashed lady finger in a perforated plastic bag in the refrigerator for up to 3-4 days. Avoid washing until ready to use to prevent sliminess.
Common Questions About Lady finger Nutrition
Is Lady Finger high in protein?
Lady Finger (okra) contains moderate protein levels, providing about 2 grams of protein per 100 grams. While it is not considered a high-protein food, it does offer essential nutrients like fiber and vitamins, making it a healthy addition to most diets.
Can I eat Lady Finger on a keto diet?
Yes, Lady Finger is suitable for a keto diet due to its low carbohydrate content, with approximately 7 grams of carbs per 100 grams (including 3 grams of fiber). Its nutrient density and low net carbs make it a good choice for keto-friendly meals.
What are the health benefits of eating Lady Finger?
Lady Finger is rich in dietary fiber, which supports digestive health and helps regulate blood sugar levels. It is also a good source of vitamin C, vitamin K, and antioxidants, which promote immune function and reduce inflammation, while being low in calories.
What is the recommended serving size of Lady Finger?
A typical serving size is about 100 grams, which contains roughly 33 calories, 2 grams of protein, and 3 grams of fiber. You can adjust portion sizes based on your dietary needs, but eating 1-2 servings daily can provide beneficial nutrients without exceeding caloric intake.
How does Lady Finger compare to other vegetables like zucchini in nutrition?
Lady Finger and zucchini are both low-calorie, nutrient-dense vegetables. While zucchini offers lower carbohydrates (around 3 grams per 100 grams), Lady Finger provides higher fiber content and more vitamin C. Both are versatile and healthy choices depending on your dietary goals.
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.
