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Okra nutrition, glycemic index, calories and serving size

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

Okra nutrition infographic

Okra nutrition infographic
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Important nutritional characteristics for Okra

Okra
Glycemic index ⓘ Gi values are taken from various sources including USDA and NHS. GI values less than 55 are considered as low. Values above 70 are considered as high.
32 (low)
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

Okra Glycemic index (GI)

32
Similar food data
15 Cucumber Cucumber
30 Eggplant Eggplant
38 Tomato Tomato

Check out similar food or compare with current

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

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
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 1g 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.

Mineral coverage chart

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 mg
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 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%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin C
23 µg
TOP 18%
Vitamin A
716 µg
TOP 22%
Folate, total
60 µg
TOP 32%
Vitamin B1
0.2 µg
TOP 34%
Vitamin K
31.3 µg
TOP 45%
Vitamin B6
0.215 µg
TOP 47%
Vitamin B3
1 µg
TOP 69%
Vitamin E
0.27 µg
TOP 69%
Vitamin B5
0.245 µg
TOP 78%
Vitamin B2
0.06 µg
TOP 78%
Vitamin D
0 µg
TOP 100%
Folic acid (B9)
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

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

All nutrients for Okra per 100g

Nutrient DV% In TOP % of foods Value
Protein 5% 78% 1.93g
Fats 0% 88% 0.19g
Carbs 2% 54% 7.45g
Calories 1% 93% 33kcal
Starch 0% 97% 0.34g
Fructose 1% 88% 0.57g
Sugars 2% 63% 1.48g
Fiber 8% 25% 3.2g
Calcium 8% 25% 82mg
Iron 3% 73% 0.62mg
Magnesium 14% 20% 57mg
Phosphorus 9% 74% 61mg
Potassium 6% 37% 299mg
Sodium 0% 87% 7mg
Zinc 5% 66% 0.58mg
Copper 0% 49% 0.11mg
Vitamin A 14% 22% 716IU
Vitamin E 2% 69% 0.27mg
Vitamin D 0% 100% 0µg
Vitamin C 26% 18% 23mg
Vitamin B1 13% 34% 0.2mg
Vitamin B2 4% 78% 0.06mg
Vitamin B3 5% 69% 1mg
Vitamin B5 2% 78% 0.25mg
Vitamin B6 11% 47% 0.22mg
Folate, total 12000% 32% 60µg
Vitamin B12 0% 100% 0µg
Vitamin K 39% 45% 31.3µg
Folic acid (B9) 0% 100% 0µg
Tryptophan 0% 93% 0.02mg
Threonine 0% 92% 0.07mg
Isoleucine 0% 92% 0.07mg
Leucine 0% 93% 0.11mg
Lysine 0% 92% 0.08mg
Methionine 0% 93% 0.02mg
Phenylalanine 0% 93% 0.07mg
Valine 0% 92% 0.09mg
Histidine 0% 93% 0.03mg
Cholesterol 0% 100% 0mg
Trans Fat 0% 100% 0g
Saturated Fat 0% 90% 0.03g
Monounsaturated Fat 0% 90% 0.02g
Polyunsaturated fat 0% 93% 0.03g

The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.