Okra nutrition, glycemic index, calories and serving size
Okra, raw
*all the values are displayed for the amount of 100 grams
Okra Glycemic index (GI)
Okra contains 7.5g of carbohydrates in every 100g serving. However, around 70% of those carbohydrates are made up of dietary fiber. Because of this okra is assumed to have a low glycemic index.
One study measured the glycemic index of okra sauce to be equal to 17. Besides okra, this sauce also contained small amounts of onions, palm oil, milled crayfish, tomatoes, salt and pepper (1).
Okra consumption may help improve glycemic and cardiometabolic markers in individuals with type 2 diabetes (2).
The aqueous extract of okra has also been researched to have the potential to promote insulin secretion and increase activity of an enzyme that breaks down glucose, reducing blood glucose and lipid levels (3).
In summary, okra is a low glycemic index vegetable that can help prevent the development of diabetes or ameliorate its negative effects..
Sources.
- https://www.researchgate.net/figure/Glycemic-response-of-okra-African-Spinach-and-lettuce-sauces_fig3_336200815
- https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.6782
- https://www.scielo.br/scielo.php?pid=S0101-20612020005010207&script=sci_arttext
Profession: Yerevan State Medical University
Last updated: March, 2021
Important nutritional characteristics for Okra
Glycemic index ⓘ
Source:
N/A (-)
Serving Size ⓘ
Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup (100 grams)
Acidity (Based on PRAL) ⓘ
PRAL (Potential renal acid load) is calculated using a formula.On PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower negative value is the more alkaline the effect is. 0 is neutral.
-5.6 (alkaline)
Calories
33
Vitamin C
Magnesium
Vitamin A
Fiber
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
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 ______________
Serving Size ______________
Amount Per 100g
Calories
33
% Daily Value*
0%
Total Fat
0g
0%
Saturated Fat
0g
0%
Cholesterol
0mg
0%
Sodium
7mg
2%
TotalCarbohydrate
7g
12%
Dietary Fiber
3g
Total Sugars 1g
Includes ? g 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
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
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
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
details
Using too much sugars can lead to weight gain or diabetes.
Okra nutrition infographic
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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 µg
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 µg of 10 µg
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%
Folate, total:
60 µg of 400 µg
15%
Vitamin B12:
0 µg of 6 µg
0%
Vitamin K:
31.3 µg of 80 µg
39%
Vitamin chart - relative view
Vitamin C
23 mg
TOP 18%
Vitamin A
716 IU
TOP 22%
Folate, total
60 µg
TOP 32%
Vitamin B1
0.2 mg
TOP 34%
Vitamin K
31.3 µg
TOP 45%
Vitamin B6
0.215 mg
TOP 47%
Vitamin B3
1 mg
TOP 69%
Vitamin E
0.27 mg
TOP 69%
Vitamin B5
0.245 mg
TOP 78%
Vitamin B2
0.06 mg
TOP 78%
Vitamin D
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
Carbohydrate type breakdown
Starch:
0.34 g
Sucrose:
0.6 g
Glucose:
0.32 g
Fructose:
0.57 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Fiber content / ratio for Okra
Sugars:
1.48 g
Fiber:
3.2 g
Other:
2.77 g
All nutrients for Okra per 100g
| Nutrient | DV% | In TOP % of foods | Value | Comparison |
| Protein | 5% | 78% | 1.93g |
1.5 times less than Broccoli 
|
| Fats | 0% | 88% | 0.19g |
175.3 times less than Cheese 
|
| Carbs | 2% | 54% | 7.45g |
3.8 times less than Rice 
|
| Calories | 1% | 93% | 33kcal |
1.4 times less than Orange 
|
| Starch | 0% | 97% | 0.34g |
45 times less than Potato 
|
| Fructose | 1% | 88% | 0.57g |
10.4 times less than Apple 
|
| Sugars | 2% | 63% | 1.48g |
6.1 times less than Coca-Cola 
|
| Fiber | 8% | 25% | 3.2g |
1.3 times more than Orange
|
| Calcium | 8% | 25% | 82mg |
1.5 times less than Milk 
|
| Iron | 3% | 73% | 0.62mg |
4.2 times less than Beef 
|
| Magnesium | 14% | 20% | 57mg |
2.5 times less than Kidney bean 
|
| Phosphorus | 9% | 74% | 61mg |
3 times less than Chicken meat 
|
| Potassium | 6% | 37% | 299mg |
2 times more than Cucumber 
|
| Sodium | 0% | 87% | 7mg |
70 times less than White Bread 
|
| Zinc | 5% | 66% | 0.58mg |
10.9 times less than Beef
|
| Copper | 0% | 49% | 0.11mg |
1.3 times less than Shiitake 
|
| Vitamin A | 14% | 22% | 716IU |
23.3 times less than Carrot 
|
| Vitamin E | 2% | 69% | 0.27mg |
5.4 times less than Kiwifruit 
|
| Vitamin D | 0% | 100% | 0µg |
N/A 
|
| Vitamin C | 26% | 18% | 23mg |
2.3 times less than Lemon 
|
| Vitamin B1 | 13% | 34% | 0.2mg |
1.3 times less than Pea 
|
| Vitamin B2 | 4% | 78% | 0.06mg |
2.2 times less than Avocado 
|
| Vitamin B3 | 5% | 69% | 1mg |
9.6 times less than Turkey meat 
|
| Vitamin B5 | 2% | 78% | 0.25mg |
4.6 times less than Sunflower seed 
|
| Vitamin B6 | 11% | 47% | 0.22mg |
1.8 times more than Oat 
|
| Folate, total | 15% | 32% | 60µg |
Equal to Brussels sprout 
|
| Vitamin B12 | 0% | 100% | 0µg |
N/A 
|
| Vitamin K | 39% | 45% | 31.3µg |
3.2 times less than Broccoli
|
| Tryptophan | 0% | 93% | 0.02mg |
17.9 times less than Chicken meat
|
| Threonine | 0% | 92% | 0.07mg |
11.1 times less than Beef
|
| Isoleucine | 0% | 92% | 0.07mg |
13.2 times less than Salmon 
|
| Leucine | 0% | 93% | 0.11mg |
23.2 times less than Tuna 
|
| Lysine | 0% | 92% | 0.08mg |
5.6 times less than Tofu 
|
| Methionine | 0% | 93% | 0.02mg |
4.6 times less than Quinoa 
|
| Phenylalanine | 0% | 93% | 0.07mg |
10.3 times less than Egg
|
| Valine | 0% | 92% | 0.09mg |
22.3 times less than Soybean 
|
| Histidine | 0% | 93% | 0.03mg |
24.2 times less than Turkey meat
|
| Cholesterol | 0% | 100% | 0mg |
N/A
|
| Trans Fat | 0% | 100% | 0g |
N/A 
|
| Saturated Fat | 0% | 90% | 0.03g |
226.7 times less than Beef
|
| Monounsaturated Fat | 0% | 90% | 0.02g |
576.4 times less than Avocado
|
| Polyunsaturated fat | 0% | 93% | 0.03g |
1747.2 times less than Walnut 
|
References
The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact link of the food presented on this page can be found below.