1 serving (100 grams) contains 33 calories, 1.9 grams of protein, 0.2 grams of fat, and 7.2 grams of carbohydrates.
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Nutrition Information
Calories |
78.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.5 g | 0% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 14.3 mg | 0% | |
| Total Carbohydrates | 17.1 g | 6% | |
| Dietary Fiber | 7.1 g | 25% | |
| Sugars | 3.6 g | ||
| protein | 4.5 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 192.9 mg | 14% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 711.9 mg | 15% | |
* 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 Stewed okra
Stewed okra is a savory dish that typically features okra pods simmered in water, broth, or tomato-based sauces. Originating from West African cuisine, okra has since become a staple in Southern American, Caribbean, and Middle Eastern cooking. Known for its unique slimy texture when cooked, okra is both low in calories and rich in nutrients. A 1-cup serving of cooked okra offers around 33 calories, 3 grams of fiber, and notable amounts of vitamins A, C, and K, as well as folate. It also contributes to potassium and magnesium intake, making it a nutrient-dense vegetable. Okra is commonly paired with other vegetables, meats, or legumes to create hearty and nutritious meals, well-suited for a balanced diet and diverse culinary traditions.
Health Benefits
- Rich in dietary fiber (3 grams per cup), supporting digestive health and promoting satiety.
- Contains vitamin C (approximately 16% of the daily value per cup), boosting immune system function and aiding skin health.
- High in folate (57 mcg per cup), which is essential for cell growth and is particularly beneficial during pregnancy.
- Provides vitamin K (36% of the daily value per cup), which supports healthy blood clotting and bone health.
- Contains antioxidants like polyphenols, which may help reduce inflammation and lower the risk of chronic diseases.
Dietary Considerations
Selection and Storage
To preserve freshness, store whole okra in a perforated plastic bag in the refrigerator for up to 3 days. Wash and dry thoroughly before using. Cooked okra can be refrigerated in an airtight container for up to 3 days or frozen for longer storage.
Common Questions About Stewed okra Nutrition
Is stewed okra high in protein?
Stewed okra is not particularly high in protein. A 1-cup serving of stewed okra contains about 2 grams of protein, making it a modest source of this nutrient. It is better known for its fiber and vitamin content rather than its protein.
Can I eat stewed okra on a keto diet?
Yes, stewed okra can be eaten on a keto diet as it is low in carbohydrates. One cup of stewed okra contains approximately 6 grams of carbohydrates, of which 3 grams are fiber, resulting in a net carbohydrate count of about 3 grams, making it keto-friendly in moderation.
What are the health benefits of stewed okra?
Stewed okra is rich in dietary fiber, which supports digestive health, and contains vitamins like vitamin C and vitamin K. It is also a good source of folate and antioxidants, which may help reduce inflammation. Additionally, its low calorie content (around 35 calories per cup) makes it a healthy choice for weight management.
What is a recommended serving size of stewed okra?
A standard serving size of stewed okra is about 1 cup, which contains around 35 calories, 2 grams of protein, 6 grams of carbohydrates, and 3 grams of dietary fiber. This serving size can provide beneficial nutrients while fitting into a balanced diet.
How does stewed okra compare to raw okra or fried okra?
Stewed okra retains most of the nutrients found in raw okra, such as fiber and vitamins, but with added moisture from cooking. Compared to fried okra, stewed okra is significantly lower in calories and fat, as frying typically adds oil and increases the calorie content substantially. Stewing is a healthier preparation option overall.
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.
