Okra nutrition, glycemic index, calories and serving size
Okra, raw
*all the values are displayed for the amount of 100 grams
Okra nutrition infographic
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Important nutritional characteristics for 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
Vitamin C
Magnesium
Vitamin A
Fiber
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)
Similar food data
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Macronutrients chart
Protein:
4%
Daily Value: 4%
1.93 g of 50 g
Fats:
0%
Daily Value: 0%
0.19 g of 65 g
Carbs:
2%
Daily Value: 2%
7.45 g of 300 g
Water:
4%
Daily Value: 4%
89.58 g of 2,000 g
Other:
0.85 g
NEW NUTRITION FACTS LABEL
Nutrition Facts
___ servings per container
Serving Size ______________
Serving Size ______________
Amount Per Serving
Calories
33
% Daily Value*
0%
Total Fat
0g
0%
Saturated Fat
0g
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
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
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
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
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 |