Ladyfinger

Vegetable

Item Rating: 89/100

1 serving (100 grams) contains 33 calories, 1.9 grams of protein, 0.2 grams of fat, and 7.5 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		66
% Daily Value*
Total Fat		0.4 g	0%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		14 mg	0%
Total Carbohydrates		14.9 g	5%
	Dietary Fiber	6.4 g	22%
	Sugars	3.0 g
protein		3.9 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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 3 cal (4.6%)

Protein: 15 cal (19.8%)

Carbs: 59 cal (75.6%)

About Ladyfinger

Ladyfinger, commonly known as okra (Abelmoschus esculentus), is a flowering plant believed to have originated in Africa and widely used in cuisines across the world, especially in Indian, Middle Eastern, and Southern U.S. cooking. This nutrient-dense vegetable is low in calories (33 per 100g) while offering healthful amounts of dietary fiber (3.2g), protein (1.93g), and micronutrients such as calcium (82mg) and vitamin C (23mg). It is typically steamed, sautéed, grilled, or added to soups and stews, showcasing versatility. Its mild flavor and mucilaginous texture make it appealing for thickening dishes naturally. Ladyfinger aligns well with heart-healthy, low-carb, or high-fiber diets due to its nutritional profile, making it a popular choice for balanced eating worldwide.

Health Benefits

• Promotes digestion and gut health due to its high dietary fiber content (3.2g per serving).
• Supports immune function with significant levels of vitamin C (23mg per serving).
• Contributes to bone health through its calcium content (82mg per serving).

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, low-fat, heart-healthy

Not suitable for: Low-fiber diets, anti-mucilaginous diets

Selection and Storage

Store ladyfinger in a cool, dry place or refrigerate unwashed in a perforated bag for up to 7 days. Avoid cutting or washing until ready to cook to maintain freshness.

Common Questions About Ladyfinger Nutrition

Is ladyfinger high in protein?

Ladyfinger, also known as okra, contains 1.93 grams of protein per 100 grams, which is relatively low compared to protein-rich foods like legumes or meat. However, it can contribute to the overall protein intake in a balanced diet, especially for vegetarians or vegans.

Can I eat ladyfinger on a keto diet?

Ladyfinger has 7.45 grams of carbohydrates and 3.2 grams of fiber per 100 grams, resulting in a net carb count of approximately 4.25 grams. It can fit into a keto diet in moderation, but its carbs should be factored into your daily limit.

What are the health benefits of eating ladyfinger?

Ladyfinger is rich in dietary fiber (3.2 grams per 100 grams), which supports digestive health and helps regulate blood sugar levels. It also contains vitamins like vitamin C and folate, which contribute to immune function and red blood cell production. Its low calorie content makes it great for weight management.

How much ladyfinger should I eat per serving?

A typical serving size of ladyfinger is about 100 grams, which contains 33 calories, 7.45 grams of carbs, and 3.2 grams of fiber. For most people, 100-200 grams can be an appropriate portion based on dietary needs, ensuring a balance with other vegetables and protein sources.

How does ladyfinger compare to other similar vegetables like zucchini?

Ladyfinger contains slightly fewer calories (33 per 100 grams) than zucchini (about 20 per 100 grams) and has more fiber (3.2 grams vs. 1 gram in zucchini). However, zucchini has fewer net carbs, making it more suitable for low-carb diets. Both vegetables are low in fat and can be interchangeably used in recipes.

Data Sources & Scientific References