Steamed okra

Vegetable

Item Rating: 89/100

1 serving (100 grams) contains 35 calories, 2.0 grams of protein, 0.2 grams of fat, and 7.5 grams of carbohydrates.

Nutrition Information

1 cup (149.3g)

Calories		52.2
% Daily Value*
Total Fat		0.3 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		9.0 mg	0%
Total Carbohydrates		11.2 g	4%
	Dietary Fiber	4.8 g	17%
	Sugars	2.2 g
protein		3.0 g	6%
Vitamin D		0 mcg	0%
Calcium		120.9 mg	9%
Iron		1.2 mg	6%
Potassium		452.2 mg	9%

* 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: 2 cal (4.5%)

Protein: 12 cal (20.2%)

Carbs: 44 cal (75.3%)

About Steamed okra

Steamed okra, also known as lady's finger, is a flowering plant widely cultivated in warm, tropical to subtropical climates. Believed to have originated in Africa, okra is a staple ingredient in cuisines across the world, including Southern American, Indian, and Middle Eastern dishes. Steaming okra is a popular preparation method to preserve its nutritional content while maintaining a tender texture. Rich in dietary fiber, vitamins like C and K, and minerals such as magnesium, okra offers a low-calorie, nutrient-dense food option. One cup of steamed okra provides around 30 calories, 3 grams of fiber, and significant levels of antioxidants, making it an excellent addition to a balanced diet.

Health Benefits

• Supports digestive health due to its high fiber content, providing about 3 grams of fiber per cup, aiding in maintaining regular bowel movements.
• Promotes immune function with vitamin C, providing approximately 26% of the recommended daily intake in one cup.
• Strengthens bones through vitamin K, which is important for clotting and bone metabolism, offering 40% of the daily value per cup.
• Helps manage blood sugar levels by slowing glucose absorption due to its soluble fiber content.
• Reduces oxidative stress, as okra contains powerful antioxidants such as flavonoids and polyphenols.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-calorie, low-carb

Not suitable for: Low-fiber diets

Selection and Storage

Store whole okra in a paper bag or wrapped in a paper towel in the refrigerator for up to 3-4 days. Steam for 3-5 minutes to retain maximum nutrients and avoid overcooking.

Common Questions About Steamed okra Nutrition

Is steamed okra high in protein?

Steamed okra contains a moderate amount of protein for a vegetable, providing about 2 grams of protein per 100 grams. While it is not a high-protein food, it's a great source of fiber and other nutrients when included in a balanced diet.

Can I eat steamed okra on a keto diet?

Yes, steamed okra is keto-friendly as it contains only about 4 grams of net carbs per 100 grams. Its low carbohydrate content makes it suitable for low-carb and ketogenic diets in moderation.

What are the health benefits of steamed okra?

Steamed okra is rich in vitamins C and K, magnesium, and antioxidants, which support immune health, bone strength, and reduce inflammation. Additionally, its high fiber content promotes gut health and aids in digestion. However, some individuals may find it mucilaginous, which could be a textural concern.

What is the recommended serving size of steamed okra?

A typical serving size for steamed okra is about 1 cup, or approximately 100-150 grams. This portion provides around 30 calories, 3 grams of fiber, and a variety of essential nutrients while being low in fat and calories.

How does steamed okra compare to fried okra?

Steamed okra is significantly lower in calories and fat compared to fried okra. While steamed okra offers about 30 calories per 100 grams, fried okra can contain over 150 calories and a higher fat content due to oil absorption during frying. Steaming preserves more nutrients, making it the healthier option.

Data Sources & Scientific References