1 serving (150 grams) contains 120 calories, 2.0 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 | 3.2 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 128.0 mg | 9% | |
| Iron | 1.6 mg | 8% | |
| 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 popular dish in many cuisines, including Southern American, Indian, and Southeast Asian. Okra, also known as lady's finger, is a green, pod-shaped vegetable with a mild and earthy flavor. It is low in calories, rich in dietary fiber, and packed with essential nutrients like vitamin C, vitamin K, folate, and potassium. Stir-frying okra enhances its taste while retaining much of its nutritional value. This dish is a versatile side, often prepared with spices and seasonings, complementing various meal styles from spicy curries to simple starch-based dishes. With its high antioxidant content and low-fat profile, stir-fried okra is both a flavorful and healthy addition to a balanced diet.
Health Benefits
- Supports immune function with vitamin C content (23mg per 100g, 25% of daily recommended intake).
- Promotes digestive health due to its high dietary fiber, contributing 3.2g per 100g.
- Enhances heart health through potassium content (299mg per 100g), which helps regulate blood pressure.
- Aids in blood clotting and bone health due to vitamin K (31.3µg per 100g, over 25% of daily needs).
- Contributes to fetal health during pregnancy with folate (60µg per 100g, 15% of daily requirements).
Dietary Considerations
Selection and Storage
Store fresh okra in a paper bag or wrapped in a cloth inside the refrigerator's vegetable drawer for up to 3-5 days. Wash and dry just before cooking to avoid slime formation.
Common Questions About Stir fried okra Nutrition
What is the nutritional content of stir-fried okra?
A 1-cup serving of stir-fried okra (about 100g) contains approximately 40-50 calories, 2g of protein, 4-5g of carbohydrates, 2g of dietary fiber, and negligible fat (if no oil or minimal oil is used). It is also a good source of Vitamin C, Vitamin K, and folate.
Can I eat stir-fried okra on a low-carb or keto diet?
Yes, stir-fried okra is suitable for a low-carb or keto diet as it contains only about 4-5g of carbohydrates per 1-cup serving, with 2g of that being fiber. However, avoid adding high-carb ingredients like flour-based coatings.
What are the health benefits and concerns of eating stir-fried okra?
Okra is rich in antioxidants like polyphenols and Vitamin C, which support immune health and reduce inflammation. It is also high in fiber, aiding digestion and blood sugar control. However, frying with too much oil can increase calorie and fat content, so use healthy oils in moderation.
What is the recommended portion size for stir-fried okra?
A typical portion size for stir-fried okra is about 1 cup (100-120g), which works well as a side dish. Adjust portion size based on your calorie needs and whether it is served as part of a main dish or alongside other foods.
How does stir-fried okra compare to roasted or steamed okra?
Stir-fried okra retains its tender texture and slightly crisp flavor but may have a higher fat content if cooked in oil. Roasted okra has a drier and slightly caramelized taste, while steaming preserves the most nutrients due to the minimal cooking process. Stir-frying offers more flavor versatility when seasoned.
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.
