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Okra nutrition: calories, carbs, GI, protein, fiber, fats

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

Important nutritional characteristics for Okra

Okra
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 (-)
Calories ⓘ Calories per 100-gram serving 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)
Oxalates ⓘ https://www.researchgate.net/publication/280642641 45mg
TOP 18% Vitamin C ⓘHigher in Vitamin C content than 82% of foods
TOP 20% Magnesium ⓘHigher in Magnesium content than 80% of foods
TOP 22% Vitamin A ⓘHigher in Vitamin A content than 78% of foods
TOP 25% Fiber ⓘHigher in Fiber content than 75% of foods
TOP 25% Calcium ⓘHigher in Calcium content than 75% of foods

Okra calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 33

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.
N/A

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 25% 24% 41% 27% 27% 1% 16% 37% 103% 4% 7%
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
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

2% 8% 88%
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 Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 19% 19% 15% 12% 12% 6% 12% 15% 14%
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

37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g

Carbohydrate type breakdown

19% 33% 17% 31%
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

20% 43% 37%
Sugar: 1.48 g
Fiber: 3.2 g
Other: 2.77 g

All nutrients for Okra per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 33kcal 2% 93% 1.4 times less than OrangeOrange
Protein 1.93g 5% 78% 1.5 times less than BroccoliBroccoli
Fats 0.19g 0% 88% 175.3 times less than Cheddar CheeseCheddar Cheese
Vitamin C 23mg 26% 18% 2.3 times less than LemonLemon
Net carbs 4.25g N/A 59% 12.7 times less than ChocolateChocolate
Carbs 7.45g 2% 54% 3.8 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.62mg 8% 73% 4.2 times less than BeefBeef
Calcium 82mg 8% 25% 1.5 times less than MilkMilk
Potassium 299mg 9% 37% 2 times more than CucumberCucumber
Magnesium 57mg 14% 20% 2.5 times less than AlmondAlmond
Sugar 1.48g N/A 63% 6.1 times less than Coca-ColaCoca-Cola
Fiber 3.2g 13% 25% 1.3 times more than OrangeOrange
Copper 0.11mg 12% 48% 1.3 times less than ShiitakeShiitake
Zinc 0.58mg 5% 66% 10.9 times less than BeefBeef
Starch 0.34g 0% 97% 45 times less than PotatoPotato
Phosphorus 61mg 9% 74% 3 times less than Chicken meatChicken meat
Sodium 7mg 0% 87% 70 times less than White BreadWhite Bread
Vitamin A 716IU 14% 22% 23.3 times less than CarrotCarrot
Vitamin A RAE 36µg 4% 37%
Vitamin E 0.27mg 2% 69% 5.4 times less than KiwifruitKiwifruit
Selenium 0.7µg 1% 86%
Manganese 0.79mg 34% 34%
Vitamin B1 0.2mg 17% 34% 1.3 times less than Pea rawPea raw
Vitamin B2 0.06mg 5% 78% 2.2 times less than AvocadoAvocado
Vitamin B3 1mg 6% 69% 9.6 times less than Turkey meatTurkey meat
Vitamin B5 0.25mg 5% 78% 4.6 times less than Sunflower seedSunflower seed
Vitamin B6 0.22mg 17% 47% 1.8 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 31.3µg 26% 45% 3.2 times less than BroccoliBroccoli
Folate 60µg 15% 32% Equal to Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.03g 0% 90% 226.7 times less than BeefBeef
Monounsaturated Fat 0.02g N/A 90% 576.4 times less than AvocadoAvocado
Polyunsaturated fat 0.03g N/A 93% 1747.2 times less than WalnutWalnut
Tryptophan 0.02mg 0% 93% 17.9 times less than Chicken meatChicken meat
Threonine 0.07mg 0% 92% 11.1 times less than BeefBeef
Isoleucine 0.07mg 0% 92% 13.2 times less than Salmon rawSalmon raw
Leucine 0.11mg 0% 93% 23.2 times less than Tuna BluefinTuna Bluefin
Lysine 0.08mg 0% 92% 5.6 times less than TofuTofu
Methionine 0.02mg 0% 93% 4.6 times less than QuinoaQuinoa
Phenylalanine 0.07mg 0% 93% 10.3 times less than EggEgg
Valine 0.09mg 0% 92% 22.3 times less than Soybean rawSoybean raw
Histidine 0.03mg 0% 93% 24.2 times less than Turkey meatTurkey meat
Fructose 0.57g 1% 88% 10.4 times less than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 33
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
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
ok
 ⓘ 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
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.