Okra nutrition, glycemic index, calories, net carbs & more
Okra, raw
*all the values are displayed for the amount of 100 grams
Okra Glycemic index (GI)
Education:
General Medicine at YSMU
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 the 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 lessen its harmful effects.
References
- Glycemic response of okra African Spinach and lettuce sauces
- https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.6782
- https://www.scielo.br/scielo.php?pid=S0101-20612020005010207&script=sci_arttext
Important nutritional characteristics for Okra
Glycemic index ⓘ
Source:
Check out our Glycemic index chart page for the full list.
N/A (-)
Insulin index ⓘ
N/A
Calories
33
Net Carbs ⓘ
Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
4.25 grams
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 the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-5.6 (alkaline)
Vitamin C
Magnesium
Vitamin A
Fiber
Calcium
Explanation: The given food contains more Vitamin C than 82% of foods. Note that this food itself is richer in Vitamin C than it is in any other nutrient. Similarly, it is relatively rich in Magnesium, Vitamin A, Fiber, and Calcium.
Mineral coverage chart
Calcium:
82 mg of 1,000 mg
8%
Iron:
0.62 mg of 8 mg
8%
Magnesium:
57 mg of 420 mg
14%
Phosphorus:
61 mg of 700 mg
9%
Potassium:
299 mg of 3,400 mg
9%
Sodium:
7 mg of 2,300 mg
0%
Zinc:
0.58 mg of 11 mg
5%
Copper:
0.109 mg of 1 mg
12%
Manganese:
0.788 mg of 2 mg
34%
Selenium:
0.7 µg of 55 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 48%
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 15 mg
2%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
23 mg of 90 mg
26%
Vitamin B1:
0.2 mg of 1 mg
17%
Vitamin B2:
0.06 mg of 1 mg
5%
Vitamin B3:
1 mg of 16 mg
6%
Vitamin B5:
0.245 mg of 5 mg
5%
Vitamin B6:
0.215 mg of 1 mg
17%
Folate:
60 µg of 400 µg
15%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
31.3 µg of 120 µg
26%
Vitamin chart - relative view
Vitamin C
23 mg
TOP 18%
Vitamin A
716 IU
TOP 22%
Folate
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%
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
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
Sugar:
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 |
| Net carbs | N/A | 59% | 4.25g |
12.7 times less than Chocolate
|
| 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 | 2% | 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
|
| Sugar | N/A | 63% | 1.48g |
6.1 times less than Coca-Cola
|
| Fiber | 13% | 25% | 3.2g |
1.3 times more than Orange
|
| Calcium | 8% | 25% | 82mg |
1.5 times less than Milk
|
| Iron | 8% | 73% | 0.62mg |
4.2 times less than Beef
|
| Magnesium | 14% | 20% | 57mg |
2.5 times less than Almond
|
| Phosphorus | 9% | 74% | 61mg |
3 times less than Chicken meat
|
| Potassium | 9% | 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 | 12% | 48% | 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 | 17% | 34% | 0.2mg |
1.3 times less than Pea
|
| Vitamin B2 | 5% | 78% | 0.06mg |
2.2 times less than Avocado
|
| Vitamin B3 | 6% | 69% | 1mg |
9.6 times less than Turkey meat
|
| Vitamin B5 | 5% | 78% | 0.25mg |
4.6 times less than Sunflower seed
|
| Vitamin B6 | 17% | 47% | 0.22mg |
1.8 times more than Oat
|
| Folate | 15% | 32% | 60µg |
Equal to Brussels sprout
|
| Vitamin B12 | 0% | 100% | 0µg |
N/A
|
| Vitamin K | 26% | 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 | N/A | 100% | 0g |
N/A
|
| Saturated Fat | 0% | 90% | 0.03g |
226.7 times less than Beef
|
| Monounsaturated Fat | N/A | 90% | 0.02g |
576.4 times less than Avocado
|
| Polyunsaturated fat | N/A | 93% | 0.03g |
1747.2 times less than Walnut
|
Check out similar food or compare with current
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%
Total Carbohydrate
7g
12%
Dietary Fiber
3g
Total Sugars g
Includes ? g Added Sugars
Protein
2g
Vitamin D
0mcg
0%
Calcium
82mg
8%
Iron
1mg
13%
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
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Okra nutrition infographic
Infographic link
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 separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.