1 serving (100 grams) contains 33 calories, 1.9 grams of protein, 0.2 grams of fat, and 7.5 grams of carbohydrates.
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Nutrition Information
Calories |
66 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.4 g | 0% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 14 mg | 0% | |
| Total Carbohydrates | 15 g | 5% | |
| Dietary Fiber | 6.4 g | 22% | |
| Sugars | 3 g | ||
| protein | 3.8 g | 7% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 164 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 Lady fingers
Lady fingers, commonly referred to as okra, are a green vegetable originating from West Africa and widely used in Middle Eastern, Indian, and Southern U.S. cuisines. Known for its slimy texture when cooked, okra is rich in dietary fiber, vitamins C and K, and several antioxidants. A 100-gram serving provides about 33 calories, 7 grams of carbohydrates, and 2 grams of protein. Okra also contains essential minerals like magnesium and calcium, making it a nutritious addition to meals. Typically used in soups, stews, or fried dishes, it's valued for its unique taste and versatility.
Health Benefits
- Promotes digestive health due to its high dietary fiber content (approximately 3.2 grams per 100 g).
- Supports immune function with vitamin C, providing about 23 mg per 100 g.
- Contributes to bone health because of its calcium content, offering 82 mg per 100 g.
- Helps regulate blood sugar levels, thanks to its low glycemic index and mucilage properties.
- Contains antioxidants like quercetin, which may help reduce inflammation in the body.
Dietary Considerations
Selection and Storage
Store fresh okra in a paper bag in the refrigerator to maintain its quality for up to 3 days. Avoid washing it until you're ready to use to prevent moisture-related spoilage.
Common Questions About Lady fingers Nutrition
Are lady fingers (okra) high in protein and nutrients?
Lady fingers, or okra, are not very high in protein, providing about 2 grams of protein per 100 grams, but they are rich in vitamins and minerals. They are an excellent source of vitamin C, vitamin K, and folate, with 100 grams containing around 33 calories, making it a low-calorie, nutrient-dense food.
Can I eat lady fingers on a keto or low-carb diet?
Lady fingers can be enjoyed in moderation on a keto or low-carb diet, as 100 grams contain approximately 7 grams of carbohydrates, of which 3.2 grams are fiber. This results in about 3.8 grams of net carbs per 100 grams, fitting within typical daily carb limits for keto diets when portioned appropriately.
What are the health benefits and concerns of eating lady fingers?
Lady fingers are high in antioxidants, dietary fiber, and vitamins, which may support heart health, digestion, and immune function. However, people with kidney issues should consume okra cautiously, as it contains oxalates that might contribute to kidney stones in susceptible individuals.
What is the recommended portion size for lady fingers?
A typical serving size for lady fingers is 1 cup (about 100 grams), which provides 33 calories, 2 grams of protein, and 3.8 grams of net carbs. This amount is great for incorporating into meals while maintaining a balanced diet.
How do lady fingers compare to other vegetables like zucchini?
Lady fingers have a slightly higher carbohydrate content (7 grams per 100 grams) compared to zucchini, which contains about 3.1 grams of carbs per 100 grams. However, okra offers more fiber and essential nutrients like vitamin C and folate, making it a nutrient-dense option.
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.
