Okra nutrition: calories, carbs, GI, protein, fiber, fats
Okra, raw
*all the values are displayed for the amount of 100 grams
Top nutrition facts for Okra
| Calories ⓘ Calories for selected serving | 33 kcal |
|
Glycemic index ⓘ
Source: Check out our full article on Okra glycemic index Check out our Glycemic index chart page for the full list.
|
N/A (-) |
| Glycemic load ⓘ Glycemic Load (GL) is a metric that measures both the quality (Glycemic Index) and quantity of carbohydrates in a specific serving of food to estimate its impact on blood sugar levels. It is calculated as: (GI × Carbs in grams) / 100. | N/A |
| Net carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 4 g |
| Default serving size ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 cup (100 g) |
| 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) |
| Oxalates | 45 mg ⓘ https://www.researchgate.net/publication/280642641 |
Okra calories (kcal)
| Calories for different serving sizes of okra | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 33 |
| Calories for different varieties of okra | Calories | Weight |
|---|---|---|
| Okra, raw (this food) | 33 | 100 g |
| Okra, cooked, boiled, drained, without salt | 22 | 100 g |
| Okra, cooked, boiled, drained, with salt | 22 | 100 g |
| Okra, frozen, cooked, boiled, drained, without salt | 29 | 100 g |
| Okra, frozen, unprepared | 30 | 100 g |
| Okra, frozen, cooked, boiled, drained, with salt | 34 | 100 g |
Extra Nutrition facts for Okra
| Protein per 100 calories ⓘ Shows how many grams of protein you get from 100 calories of this food, calculated as (protein in g ÷ calories) × 100. | 5.8 g |
| Calories per 10 g protein ⓘ Shows how many calories you need to eat from this food to get 10 g of protein, calculated as (calories ÷ protein in g) × 10. | 171 kcal |
| Weight per 100 calories ⓘ Shows how many grams of this food equal 100 kcal—higher grams mean a larger portion for the same calories. | 303 g |
Okra Glycemic index (GI)
Source:
Check out our full article on Okra glycemic index
Check out our Glycemic index chart page for the full list.
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
108µg of 900µg
12%
Vitamin E:
0.81mg of 15mg
5.4%
Vitamin D:
0µg of 20µg
0%
Vitamin C:
69mg of 90mg
77%
Vitamin B1:
0.6mg of 1mg
50%
Vitamin B2:
0.18mg of 1mg
14%
Vitamin B3:
3mg of 16mg
19%
Vitamin B5:
0.74mg of 5mg
15%
Vitamin B6:
0.65mg of 1mg
50%
Folate:
180µg of 400µg
45%
Vitamin B12:
0µg of 2µg
0%
Vitamin K:
94µg of 120µg
78%
Vitamin chart - relative view
Macronutrients chart
Protein:
Daily Value: 4%
1.9 g of 50 g
1.9 g (4% of DV )
Fats:
Daily Value: 0%
0.2 g of 65 g
0.2 g (0% of DV )
Carbs:
Daily Value: 2%
7.5 g of 300 g
7.5 g (2% of DV )
Water:
Daily Value: 4%
89.6 g of 2,000 g
89.6 g (4% of DV )
Other:
0.9 g
0.9 g
Protein quality breakdown
Tryptophan:
51mg of 280mg
18%
Threonine:
195mg of 1,050mg
19%
Isoleucine:
207mg of 1,400mg
15%
Leucine:
315mg of 2,730mg
12%
Lysine:
243mg of 2,100mg
12%
Methionine:
63mg of 1,050mg
6%
Phenylalanine:
195mg of 1,750mg
11%
Valine:
273mg of 1,820mg
15%
Histidine:
93mg of 700mg
13%
Fat type information
Saturated fat:
0.03 g
Monounsaturated fat:
0.02 g
Polyunsaturated fat:
0.03 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:
1.5 g
Fiber:
3.2 g
Other:
2.8 g
All nutrients for Okra per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Vitamin A | 36µg | 4% | 20% | |
| Calories | 33kcal | 2% | 93% |
1.4 times less than Orange
|
| Weight per 100 calories | 303g | N/A | 8% | |
| Protein | 1.9g | 5% | 79% |
1.5 times less than Broccoli
|
| Protein per 100 calories | 5.8g | N/A | 41% | |
| Calories per 10 g protein | 171kcal | N/A | 56% | |
| Fats | 0.19g | 0% | 89% |
175.3 times less than Cheese
|
| Vitamin C | 23mg | 26% | 9% |
2.3 times less than Lemon
|
| Net carbs | 4.3g | N/A | 60% |
12.7 times less than Chocolate
|
| Carbs | 7.5g | 2% | 54% |
3.8 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D* | 0 IU | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 57mg | 14% | 12% |
2.5 times less than Almonds
|
| Calcium | 82mg | 8% | 22% |
1.5 times less than Milk
|
| Potassium | 299mg | 9% | 33% |
2 times more than Cucumber
|
| Iron | 0.62mg | 8% | 71% |
4.2 times less than Beef broiled
|
| Sugar | 1.5g | N/A | 42% |
6.1 times less than Coca-Cola
|
| Fiber | 3.2g | 13% | 19% |
1.3 times more than Orange
|
| Copper | 0.11mg | 12% | 35% |
1.3 times less than Shiitake
|
| Zinc | 0.58mg | 5% | 59% |
10.9 times less than Beef broiled
|
| Starch | 0.34g | 0% | 11% |
45 times less than Potato
|
| Phosphorus | 61mg | 9% | 68% |
3 times less than Chicken meat
|
| Sodium | 7mg | 0% | 87% |
70 times less than White bread
|
| Vitamin E | 0.27mg | 2% | 37% |
5.4 times less than Kiwi
|
| Manganese | 0.79mg | 34% | 10% | |
| Selenium | 0.7µg | 1% | 67% | |
| Vitamin B1 | 0.2mg | 17% | 28% |
1.3 times less than Pea raw
|
| Vitamin B2 | 0.06mg | 5% | 72% |
2.2 times less than Avocado
|
| Vitamin B3 | 1mg | 6% | 62% |
9.6 times less than Turkey meat
|
| Vitamin B5 | 0.25mg | 5% | 53% |
4.6 times less than Sunflower seeds
|
| Vitamin B6 | 0.22mg | 17% | 38% |
1.8 times more than Oats
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 31µg | 26% | 5% |
3.2 times less than Broccoli
|
| Trans fat | 0g | N/A | 100% |
N/A
|
| Folate | 60µg | 15% | 18% |
Equal to Brussels sprouts
|
| Saturated fat | 0.03g | 0% | 86% |
226.7 times less than Beef broiled
|
| Choline | 12mg | 2% | 38% | |
| Monounsaturated fat | 0.02g | N/A | 83% |
576.4 times less than Avocado
|
| Polyunsaturated fat | 0.03g | N/A | 86% |
1747.2 times less than Walnut
|
| Tryptophan | 0.02mg | 0% | 52% |
17.9 times less than Chicken meat
|
| Threonine | 0.07mg | 0% | 52% |
11.1 times less than Beef broiled
|
| Isoleucine | 0.07mg | 0% | 52% |
13.2 times less than Salmon raw
|
| Leucine | 0.11mg | 0% | 52% |
23.2 times less than Tuna Bluefin
|
| Lysine | 0.08mg | 0% | 52% |
5.6 times less than Tofu
|
| Methionine | 0.02mg | 0% | 52% |
4.6 times less than Quinoa
|
| Phenylalanine | 0.07mg | 0% | 52% |
10.3 times less than Egg
|
| Valine | 0.09mg | 0% | 51% |
22.3 times less than Soybean raw
|
| Histidine | 0.03mg | 0% | 52% |
24.2 times less than Turkey meat
|
| Fructose | 0.57g | 1% | 8% |
10.4 times less than Apple
|
| Caffeine | 0mg | 0% | 100% | |
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
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*
0.29%
Total Fat
0.19g
0.12%
Saturated Fat 0.03g
0
Trans Fat
0g
0
Cholesterol 0mg
0.3%
Sodium 7mg
2.5%
Total Carbohydrate
7.5g
13%
Dietary Fiber
3.2g
Total Sugars 0g
Includes ? g Added Sugars
Protein
1.9g
Vitamin D
0mcg
0
Calcium
82mg
8.2%
Iron
0.62mg
7.8%
Potassium
299mg
8.8%
*
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
ⓘ
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
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ⓘ
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
Low in Sugars
Okra nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.