Okra
Categories
| Macros | per 100 g |
|---|---|
| Calories | 29 kcal |
| Protein | 2.0 g |
| Fat | 0.2 g |
| Carbs | 3.0 g |
Okra is a flowering plant vegetable eaten raw, pickled, or — most commonly — cooked in soups, stews, and stir-fries, where its natural mucilage acts as a thickener in dishes like gumbo and various South Asian and African curries. Per 100 g, raw okra provides just 29 kcal, 2 g of protein, 0.2 g of fat, 3 g of carbohydrates, and a notable 3.2 g of dietary fibre. It contributes 299 mg of potassium, 82 mg of calcium, and 88 mcg of folate per 100 g, along with 31.3 mcg of vitamin K. No glycemic index value is available for raw okra. It fits a wide range of dietary patterns, including vegan, vegetarian, gluten-free, dairy-free, keto, paleo, Mediterranean, and low-FODMAP.
How many calories in okra?
Raw okra contains 29 kcal per 100 g, making it one of the lower-calorie vegetables available. A typical cooked serving of around 80 g would come in at roughly 23 kcal.
How much folate is in okra?
Okra provides 88 mcg of folate per 100 g, which is a meaningful amount relative to the adult daily reference intake of 400 mcg. It is one of the more folate-rich common vegetables.
Is okra keto-friendly?
Yes, okra is considered keto-compatible. With only 3 g of carbohydrates and 3.2 g of fibre per 100 g, its net carb content is very low, making it a practical vegetable choice on a ketogenic diet.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 29.0 kcal |
| Protein | 2.0 g |
| Fat | 0.20 g |
| Carbs | 3.0 g |
| Sugars | 2.5 g |
| Fiber | 3.2 g |
| Starch | 0.34 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.060 g |
| Monounsaturated | 0.040 g |
| Polyunsaturated | 0.060 g |
| Trans | 0 g |
| Omega-3 | 0 g |
| Omega-6 | 0.030 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 82.0 mg |
| Iron | 0.80 mg |
| Magnesium | 57.0 mg |
| Phosphorus | 61.0 mg |
| Potassium | 299 mg |
| Sodium | 7.0 mg |
| Zinc | 0.60 mg |
| Copper | 0.11 mg |
| Manganese | 0.87 mg |
| Selenium | 1.0 mcg |
| Iodine | 0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 36.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 21.1 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.30 mg |
| Vitamin K | 31.3 mcg |
| Thiamin (B1) | 0.20 mg |
| Riboflavin (B2) | 0.060 mg |
| Niacin (B3) | 1.0 mg |
| Pantothenic acid (B5) | 0.25 mg |
| Vitamin B6 | 0.22 mg |
| Folate (B9) | 88.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 12.3 mg |
