Know what’s on your plate
Okra
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 33 kcal —
- Protein 1.9 g 4%
- Carbohydrate 4.3 g 2%
- Fat 0.2 g 0%
- Saturated fat 0 g 0%
- Fibre 3.2 g 11%
- Sugars 1.5 g —
- Sodium 7 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 36 µg 4%
- Vitamin C 23 mg 26%
- Vitamin D 0 µg 0%
- Vitamin E 0.27 mg 2%
- Vitamin K 31.3 µg 26%
- Thiamin (B1) 0.2 mg 17%
- Riboflavin (B2) 0.06 mg 5%
- Niacin (B3) 1 mg 6%
- Pantothenic acid (B5) 0.25 mg 5%
- Vitamin B6 0.22 mg 13%
- Folate (B9) 60 µg 15%
- Vitamin B12 0 µg 0%
- Choline 12.3 mg 2%
Minerals
- Calcium 82 mg 6%
- Iron 0.62 mg 3%
- Magnesium 57 mg 14%
- Phosphorus 61 mg 5%
- Potassium 299 mg 6%
- Zinc 0.58 mg 5%
- Copper 0.11 mg 12%
- Manganese 0.79 mg 34%
- Selenium 0.7 µg 1%
- Iodine 0 µg 0%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 33 | 1.9 g | 4.3 g | 0.2 g |
| 1 × pods (3" long) | 95 g | 31 | 1.8 g | 4 g | 0.2 g |
| 2 × cup | 200 g | 66 | 3.9 g | 8.5 g | 0.4 g |
| ½ × cup | 50 g | 17 | 1 g | 2.1 g | 0.1 g |
| 3 × cup | 300 g | 99 | 5.8 g | 13 g | 0.6 g |
| 4 × cup | 400 g | 132 | 7.7 g | 17 g | 0.8 g |
Similar foods
Questions about Okra
How do you stop okra going slimy when you cook it?
Keep the pods whole or cut them into large pieces, dry them thoroughly and cook quickly over high heat, uncovered. A hot pan, grill or roasting tray helps; adding lemon juice or vinegar also reduces the slime.
How long should you roast okra, and at what temperature?
Toss dry whole pods with a little oil and roast at 220 °C for about 15–20 minutes, turning once, until browned and tender. Smaller pods may cook sooner.
How do you choose fresh okra?
Choose small, firm, bright green pods with smooth skin and no soft patches. They should snap rather than bend easily; very large pods are often fibrous.
How should you store fresh okra?
Keep unwashed pods in a paper bag or loosely wrapped in a dry cloth in the fridge, and use them within a few days. Wash and dry them just before cooking, since dampness encourages spoilage.
What dishes can you make with okra?
Okra is used in gumbo, where its thickening juices help give the stew body, and in South Asian curries and bhindi masala. It is also good grilled or roasted as a side dish.
What can you use instead of okra to thicken a stew?
For a similar thickening effect, use a little cornflour mixed with cold water, or add sliced aubergine for body. Neither has okra’s characteristic flavour or tender pods.
Is okra the same as ladies’ fingers?
Yes. Ladies’ fingers is another name for okra; the name refers to the long, tapered pods.
Can you eat okra raw?
Yes: wash and dry young, tender pods, trim the stem end and slice them into salads or serve them with a dip. Their cut surfaces can be sticky, even when raw.
Source: USDA FoodData Central 169260 · per 100 g · carbohydrate per EU label, fibre excluded
