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Okra nutrition chart, glycemic index and rich nutrients

Okra, raw
*all the values are displayed for the amount of 100 grams

What is Okra rich in: TOP 5 nutrients.

Okra
richer than 82% foods
richer than 80% foods
richer than 78% foods
richer than 75% foods
richer than 75% foods
82% Vitamin C
80% Magnesium
78% Vitamin A
75% Fiber
75% Calcium
Explanation: This food contains more Vitamin C than 82% of foods. More importantly, although there are several foods (18%) which contain more Vitamin C, this food itself is rich in Vitamin C more than it is in any other nutrient. Similarly it is relatively rich in Magnesium, Vitamin A, Fiber and Calcium

Okra Glycemic index (GI)

32
Similar food data
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15 Eggplant Eggplant
38 Tomato Tomato

Check out similar food or compare with current

Macronutrients chart

Protein:
Daily Value: 4%
1.93 g of 50 g
4%
Fats:
Daily Value: 0%
0.19 g of 65 g
0%
Carbs:
Daily Value: 2%
7.45 g of 300 g
2%
Water:
Daily Value: 4%
89.58 g of 2,000 g
4%
Other:
0.85 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 33
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 7mg
2%
TotalCarbohydrate 7g
12%
Dietary Fiber 3g
Total Sugars 1g
Includes 1g Added Sugars
Protein 2g
Vitamin D 0mcg 0%

Calcium 82mg 8%

Iron 1mg 6%

Potassium 299mg 9%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 82 mg of 1,000 mg 8%
Iron: 0.62 mg of 18 mg 3%
Magnesium: 57 mg of 400 mg 14%
Phosphorus: 61 mg of 1,000 mg 6%
Potassium: 299 mg of 3,500 mg 9%
Sodium: 7 mg of 2,400 mg 0%
Zinc: 0.58 mg of 15 mg 4%
Copper: 0.109 mg of 2 mg 5%
Manganese: 0.788 mg of 2 mg 39%
Selenium: 0.7 µg of 70 µg 1%
Choline: 12.3 mg of 550 mg 2%

Mineral chart - relative view

Magnesium
57 mg
TOP 20%
Calcium
82 mg
TOP 25%
Manganese
0.788 mg
TOP 34%
Potassium
299 mg
TOP 37%
Copper
0.109 mg
TOP 49%
Zinc
0.58 mg
TOP 66%
Iron
0.62 mg
TOP 73%
Phosphorus
61 mg
TOP 74%
Choline
12.3 mg
TOP 83%
Selenium
0.7 mg
TOP 86%
Sodium
7 mg
TOP 87%

Vitamin coverage chart

Vitamin A: 716 IU of 5,000 IU 14%
Vitamin E : 0.27 mg of 20 mg 1%
Vitamin D: 0 IU of 400 IU 0%
Vitamin C: 23 mg of 60 mg 38%
Vitamin B1: 0.2 mg of 2 mg 13%
Vitamin B2: 0.06 mg of 2 mg 4%
Vitamin B3: 1 mg of 20 mg 5%
Vitamin B5: 0.245 mg of 10 mg 2%
Vitamin B6: 0.215 mg of 2 mg 11%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: 31.3 µg of 80 µg 39%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin C
23 µg
TOP 18%
Vitamin A
716 µg
TOP 22%
Vitamin B1
0.2 µg
TOP 34%
Vitamin K
31.3 µg
TOP 45%
Vitamin B6
0.215 µg
TOP 47%
Vitamin B3
1 µg
TOP 69%
Vitamin E
0.27 µg
TOP 69%
Vitamin B5
0.245 µg
TOP 78%
Vitamin B2
0.06 µg
TOP 78%
Vitamin D
0 µg
TOP 100%
Folic acid (B9)
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Protein quality breakdown

Tryptophan: 17 mg of 280 mg 6%
Threonine: 65 mg of 1,050 mg 6%
Isoleucine: 69 mg of 1,400 mg 5%
Leucine: 105 mg of 2,730 mg 4%
Lysine: 81 mg of 2,100 mg 4%
Methionine: 21 mg of 1,050 mg 2%
Phenylalanine: 65 mg of 1,750 mg 4%
Valine: 91 mg of 1,820 mg 5%
Histidine: 31 mg of 700 mg 4%

Fat type information

Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.