1 serving (150 grams) contains 120 calories, 3.0 grams of protein, 8.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
192 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.8 g | 16% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 480 mg | 20% | |
| Total Carbohydrates | 16.0 g | 5% | |
| Dietary Fiber | 6.4 g | 22% | |
| Sugars | 3.2 g | ||
| protein | 4.8 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 128.0 mg | 9% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 480 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 Stir-fried okra
Stir-fried okra is a versatile dish rooted in African, Indian, and Southern U.S. cuisines, where okra, also known as lady's finger, is celebrated for its unique texture and mild flavor. This vegetable is a rich source of dietary fiber, vitamins C and K, and folate, making it ideal for supporting overall health. Okra contains minimal fat and is low in calories, with about 33 calories per 100 grams, making it a popular choice for weight-conscious diets. Its mucilaginous quality, often enhanced through quick stir-frying, gives it a tender yet slightly crisp texture. Commonly paired with spices such as garlic, onion, and chili, stir-fried okra is both nutritious and satisfying.
Health Benefits
- Supports digestion due to its high dietary fiber content (around 3.2 grams per 100 grams).
- Boosts immunity with vitamin C (20.3 mg per 100 grams), which acts as a potent antioxidant.
- Promotes bone health thanks to vitamin K (31.3 µg per 100 grams) and calcium.
- Supports neural development due to its folate content (60 µg per 100 grams), important during pregnancy.
- May assist in blood sugar management through its low glycemic index and soluble fiber.
Dietary Considerations
Selection and Storage
Store whole okra in a paper bag or loosely wrapped in the refrigerator for up to 3 days. Avoid washing until ready to use to prevent excess moisture and sliminess.
Common Questions About Stir-fried okra Nutrition
What is the nutritional content of stir-fried okra?
Stir-fried okra is relatively low in calories, with about 35-40 calories per 100 grams, depending on added oil or seasonings. It contains approximately 2 grams of protein, 3-4 grams of fiber, and is rich in vitamins C and K, as well as folate and magnesium.
Is stir-fried okra suitable for a keto diet?
Yes, stir-fried okra can be compatible with a keto diet as it is low in carbohydrates, providing around 4 grams of net carbs per 100 grams. Keep portions moderate, and avoid sugary or carb-heavy sauces to maintain keto compliance.
What are the health benefits of stir-fried okra?
Stir-fried okra offers several health benefits, including improved digestion due to its fiber content and antioxidant support from vitamins C and A. It may also help regulate blood sugar levels thanks to its low glycemic index and is often recommended for heart health due to its magnesium content.
How much stir-fried okra should I eat in one serving?
A portion size of about 100-150 grams (approximately 3/4 to 1 cup) is a reasonable serving for most adults. This size balances nutritional intake and helps keep calories and carbs in check, especially if you are managing a specific diet.
How does stir-fried okra compare to raw or boiled okra?
Stir-fried okra may retain more flavor than boiled okra and often has a less slimy texture due to faster cooking. However, stir-frying can add calories and fats if excessive oil is used, whereas raw or boiled okra is lower in calories and may preserve more water-soluble vitamins, like vitamin C.
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.
