1 serving (150 grams) contains 120 calories, 3.0 grams of protein, 6.0 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
Calories |
190.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.5 g | 12% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 476.2 mg | 20% | |
| Total Carbohydrates | 23.8 g | 8% | |
| Dietary Fiber | 6.3 g | 22% | |
| Sugars | 6.3 g | ||
| protein | 4.8 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 127.0 mg | 9% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 476.2 mg | 10% | |
* 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 Okra masala
Okra Masala is a flavorful dish originating from Indian cuisine, where okra—or bhindi—is sautéed and cooked with a variety of aromatic spices, tomatoes, and onions. This dish is rich in flavor and celebrated for its nutritional properties. Okra is a low-calorie vegetable, containing approximately 33 calories per 100 grams. It is high in dietary fiber, containing about 3.2 grams per serving, alongside essential nutrients such as vitamin C, vitamin K, folate, magnesium, and antioxidants. When paired with spices like turmeric, cumin, and coriander in Okra Masala, the dish also gains additional anti-inflammatory and digestive benefits. Its relatively low glycemic index makes it a suitable option for managing blood sugar levels while being both nutritious and satiating.
Health Benefits
- High dietary fiber promotes digestive health and regularity, with 3.2g of fiber per 100 grams of okra.
- Rich in vitamin C (23mg per 100g of okra), which supports immune health and skin repair.
- Vitamin K content (31.3µg per 100g) aids in bone health and proper blood clotting.
- Contains folate (60µg per 100g), supporting healthy fetal development and reducing risk of neural tube defects.
- Low glycemic index helps stabilize blood sugar levels, making it beneficial for individuals with diabetes.
Dietary Considerations
Selection and Storage
Store fresh okra pods in the refrigerator in a perforated plastic bag or a container lined with paper towels to maintain their freshness. Use within 3 to 4 days to prevent spoilage.
Common Questions About Okra masala Nutrition
What is the nutritional content of Okra Masala?
Okra Masala is low in calories, with a typical serving (1 cup) containing around 100-150 calories, depending on preparation. It provides approximately 3 grams of protein, 7-10 grams of carbohydrates, and 4 grams of fat when cooked with moderate oil. It’s also rich in fiber, vitamins A and C, and minerals like magnesium and potassium.
Can I eat Okra Masala on a keto diet?
Okra Masala can be compatible with a keto diet if prepared with minimal high-carb ingredients like tomatoes and onions. Okra itself is low in carbohydrates (about 4 grams of net carbs per cup), but the total carb count depends on the spices and vegetables used in the recipe.
What are the health benefits of eating Okra Masala?
Okra Masala offers multiple health benefits due to its high fiber content, which supports digestive health. Okra is also loaded with antioxidants and vitamin C, boosting immunity, while its magnesium and potassium content aid in maintaining heart health and managing blood pressure. However, overuse of oil or butter in the recipe can increase its fat content, so moderation is key.
What is the recommended portion size for Okra Masala?
A recommended portion size for Okra Masala is approximately 1 cup (150-200 grams) per person. This amount provides a healthy balance of nutrients while keeping calorie intake within reasonable limits. Pair it with a protein source and whole-grain or low-carb alternatives to create a complete meal.
How does Okra Masala compare to other vegetable curries?
Compared to other vegetable curries, Okra Masala stands out for its high fiber and mucilage content, which can aid in digestion and blood sugar management. However, it is typically lighter in protein than legume-based curries like lentil dal. Its flavor profile is distinct, as it combines okra’s unique texture with aromatic Indian spices, offering a slightly tangier and earthy flavor.
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.
