Okra nutrition, glycemic index, calories and serving size
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.
Important nutritional characteristics for Okra

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Macronutrients chart
NEW NUTRITION FACTS LABEL
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Okra nutrition infographic

Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin chart - relative view
Protein quality breakdown
Fat type information
Carbohydrate type breakdown
Fiber content / ratio for Okra
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.