Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

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)

N/A

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.

  1. https://www.researchgate.net/figure/Glycemic-response-of-okra-African-Spinach-and-lettuce-sauces_fig3_336200815
  2. https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.6782
  3. https://www.scielo.br/scielo.php?pid=S0101-20612020005010207&script=sci_arttext
Article author photo Victoria Mazmanyan
Profession: Yerevan State Medical University
Last updated: March, 2021

Important nutritional characteristics for Okra

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
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

Check out similar food or compare with current

Macronutrients chart

2% 8% 90%
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 100g
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 ? 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
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.

Okra nutrition infographic

Okra nutrition infographic
Copy infographic link

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 25% 11% 43% 19% 26% 1% 12% 17% 119% 3% 7%
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate, total Vitamin B12 Vitamin K 43% 5% 0% 115% 40% 11% 15% 8% 33% 45% 0% 118%
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 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

0.026% 0.017% 0.027%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g

Carbohydrate type breakdown

0.34% 0.6% 0.32% 0.57%
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

1.48% 3.2% 2.77%
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.

  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.