1 serving (250 grams) contains 150 calories, 5.0 grams of protein, 5.0 grams of fat, and 20.0 grams of carbohydrates.
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Nutrition Information
Calories |
141.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.7 g | 6% | |
| Saturated Fat | 0.9 g | 4% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 377.4 mg | 16% | |
| Total Carbohydrates | 18.9 g | 6% | |
| Dietary Fiber | 5.7 g | 20% | |
| Sugars | 3.8 g | ||
| protein | 4.7 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.2 mg | 3% | |
| Iron | 1.4 mg | 7% | |
| Potassium | 283.0 mg | 6% | |
* 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 stew
Okra stew is a savory dish made with tender okra pods, commonly featured in African, Middle Eastern, and Southern American cuisines. Originating from regions like West Africa, it is often flavored with tomatoes, onions, garlic, and assorted spices. Okra is known for its slimy texture, which acts as a natural thickener, especially in stew preparations. It is an excellent source of dietary fiber, vitamin C, and folate. Additionally, okra provides small amounts of magnesium, vitamin K, and antioxidants, making it a nutrient-dense choice. The dish is typically hearty and customizable, with options to include various proteins such as chicken, beef, or lentils. Okra stew offers balanced macronutrients and is often low in fat unless additional oils or fatty meats are added. It is particularly popular for its comfort food appeal and its ability to be served with rice, flatbread, or other accompaniments.
Health Benefits
- Supports immune function due to its high vitamin C content, with 23 mg per 100 g of okra.
- Promotes digestive health through dietary fiber, with 3.2 g of fiber per 100 g, aiding in regular bowel movements.
- Contributes to heart health as okra contains magnesium (57 mg per 100 g), which is vital for maintaining normal blood pressure.
Dietary Considerations
Selection and Storage
Store fresh okra in the fridge in a breathable bag or container for up to 3 days. To prepare, rinse thoroughly and trim off stems before cooking.
Common Questions About Okra stew Nutrition
What is the nutritional content of Okra Stew?
Okra Stew is typically low in calories, with around 80-120 calories per serving depending on added ingredients. Okra itself is rich in dietary fiber (about 3-4 grams per cup), vitamin C, folate, and antioxidants, while offering minimal protein at about 2 grams per cup. Ingredients like meat or legumes can increase both the calorie and protein content.
Is Okra Stew suitable for a keto diet?
Okra itself is relatively low in carbohydrates, with around 4 grams of net carbs per cup, making it keto-friendly. However, the suitability of Okra Stew depends on the other ingredients used—carb-heavy additions like tomatoes, potatoes, or starchy thickeners should be limited for strict keto compliance.
What are the health benefits of eating Okra Stew?
Okra Stew can be beneficial for digestive health due to its high fiber content, which aids digestion and supports regular bowel movements. Okra is also rich in antioxidants and vitamin C, which support the immune system. However, excessive consumption may cause bloating or digestive discomfort in sensitive individuals due to its mucilaginous (slimy) texture.
How much Okra Stew should I serve per person?
A typical serving size of Okra Stew ranges from 1 to 1.5 cups per person, depending on its richness and the accompanying sides. This portion size balances nutritional intake and calorie content, especially if it's being served as a main dish alongside rice, bread, or other sides.
How does Okra Stew compare to other vegetable stews?
Compared to other vegetable stews, Okra Stew stands out for its unique texture due to okra's natural mucilage, which acts as a thickener. Okra Stew tends to be higher in fiber and vitamin C but can be slightly lower in protein unless additional ingredients like meat or legumes are included. Its flavor profile also pairs well with spices and acidic ingredients, making it distinct from milder vegetable stews.
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.
