1 serving (160 grams) contains 56 calories, 3.3 grams of protein, 0.3 grams of fat, and 12.8 grams of carbohydrates.
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Nutrition Information
Calories |
56 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.3 g | 0% | |
| Saturated Fat | 0.0 g | 0% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 211.2 mg | 9% | |
| Total Carbohydrates | 12.8 g | 4% | |
| Dietary Fiber | 5.4 g | 19% | |
| Sugars | 2.5 g | ||
| protein | 3.3 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 140.8 mg | 10% | |
| Iron | 1.1 mg | 6% | |
| Potassium | 513.6 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
Okra, also known as 'ladies' fingers,' is a green, pod-like vegetable popular in various cuisines such as Indian, Middle Eastern, African, and Southern American dishes. Native to West Africa, okra is widely grown in tropical and warm climates. It has a mild flavor with a slightly slimy texture when cooked. Okra is an excellent source of dietary fiber, vitamins such as Vitamin C, and minerals like calcium and iron. A 100-gram serving provides approximately 35 calories, 3.4 grams of fiber, and 21 mg of Vitamin C, making it a nutrient-dense low-calorie food that supports overall health. It also contains small amounts of protein and very little fat, making it ideal for heart-healthy diets.
Health Benefits
- Boosts immune system due to high Vitamin C content (21 mg per 100 g), which supports white blood cell production.
- Improves digestion with its 3.4 grams of dietary fiber, promoting gut health and preventing constipation.
- Supports bone health with calcium (88 mg per 100 g), an essential mineral for maintaining strong bones and teeth.
Dietary Considerations
Selection and Storage
Store fresh okra in a breathable paper bag or perforated plastic in the refrigerator for up to 2-3 days. Avoid washing before storage to prevent mold or spoilage.
Common Questions About Okra Nutrition
What is the nutritional value of okra?
A 100-gram serving of okra contains approximately 35 calories, 2.07 grams of protein, 7.99 grams of carbohydrates, 0.2 grams of fat, and 3.4 grams of dietary fiber. It is also low in sugar (1.59 grams) and sodium (132 mg), making it a nutritious, low-calorie vegetable rich in fiber.
Is okra suitable for a keto diet?
While okra has 7.99 grams of carbohydrates per 100-gram serving, it also provides 3.4 grams of fiber, which reduces the net carbs to about 4.59 grams. It can fit into a keto diet when consumed in moderation but should be factored into your daily carb limit.
What are the health benefits of eating okra?
Okra is rich in fiber, which supports digestion and promotes gut health. It also provides vitamins like vitamin C and antioxidants that contribute to immune health. The low calorie and high water content make it a great addition to weight management diets.
What is the recommended serving size for okra?
A typical serving of okra is about 100 grams or 1 cup of sliced raw okra. This portion provides approximately 35 calories and a good balance of nutrients, making it a great addition to meals without significantly increasing calorie intake.
How does okra compare to other vegetables like zucchini?
Okra and zucchini are both low-calorie vegetables, but okra is higher in fiber (3.4 grams vs. 1 gram per 100 grams) and contains slightly more protein. Zucchini has fewer carbs (3.11 grams vs. 7.99 grams), making it preferable for stricter low-carb diets. Both are versatile in cooking and offer unique textures depending on preparation.
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.
- USDA FoodData - Okra DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Vitamin C - Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsOverview of vitamin C’s role in health, including amounts found in okra and related benefits.
- Health Benefits and Nutritional Properties of Okra (Abelmoschus esculentus): A ReviewNational Library of Medicine (PubMed)Peer-reviewed analysis of okra’s nutritional and health benefits, including its fiber and antioxidant content.
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.
