Know what’s on your plate
Okra
Calories & nutrition facts
cooked, boiled, drained, with salt
Nutrition facts
Per 100 g% DV- Calories 22 kcal —
- Protein 1.9 g 4%
- Carbohydrate 2 g 1%
- Fat 0.2 g 0%
- Saturated fat 0 g 0%
- Fibre 2.5 g 9%
- Sugars 2.4 g —
- Sodium 241 mg 10%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 14 µg 2%
- Vitamin C 16.3 mg 18%
- Vitamin D 0 µg 0%
- Vitamin E 0.27 mg 2%
- Vitamin K 40 µg 33%
- Thiamin (B1) 0.13 mg 11%
- Riboflavin (B2) 0.06 mg 4%
- Niacin (B3) 0.87 mg 5%
- Pantothenic acid (B5) 0.21 mg 4%
- Vitamin B6 0.19 mg 11%
- Folate (B9) 46 µg 12%
- Vitamin B12 0 µg 0%
- Choline 9.3 mg 2%
Minerals
- Calcium 77 mg 6%
- Iron 0.28 mg 2%
- Magnesium 36 mg 9%
- Phosphorus 32 mg 3%
- Potassium 135 mg 3%
- Zinc 0.43 mg 4%
- Copper 0.09 mg 9%
- Manganese 0.29 mg 13%
- Selenium 0.4 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 22 | 1.9 g | 2 g | 0.2 g |
| 1 × cup slices | 80 g | 18 | 1.5 g | 1.6 g | 0.2 g |
| 1 × pods (3" long) | 85 g | 19 | 1.6 g | 1.7 g | 0.2 g |
| 2 × cup slices | 160 g | 35 | 3 g | 3.2 g | 0.3 g |
| ½ × cup slices | 40 g | 9 | 0.7 g | 0.8 g | 0.1 g |
| 3 × cup slices | 240 g | 53 | 4.5 g | 4.8 g | 0.5 g |
| 4 × cup slices | 320 g | 70 | 6 g | 6.4 g | 0.7 g |
Similar foods
- Ladies finger27 kcal / 100 g
- Bami vegetableboiled19 kcal / 100 g
- Pumpkincooked, boiled, drained, with salt18 kcal / 100 g
- Broccolicooked, boiled, drained, with salt35 kcal / 100 g
- Eggplantcooked, boiled, drained, with salt33 kcal / 100 g
- Onioncooked, boiled, drained, with salt42 kcal / 100 g
- Kalecooked, boiled, drained, with salt44 kcal / 100 g
- Cauliflowercooked, boiled, drained, with salt23 kcal / 100 g
Questions about Okra
How do you stop okra going slimy when you cook it?
Keep the pods whole or cut them with a sharp knife, and dry them thoroughly before cooking. A hot pan or oven helps: roast at 220°C for about 20 minutes, or fry quickly without crowding; acid from tomatoes or a squeeze of lemon also cuts the slippery texture.
How long should you cook okra?
For tender-crisp pods, sauté sliced okra over a high heat for about 8–10 minutes, stirring only now and then. Small whole pods take roughly 10–15 minutes to simmer in a stew; cook them until tender, not falling apart.
How do you choose fresh okra?
Look for firm, bright-green pods with smooth, unblemished skin and no soft or blackened patches. Smaller pods are usually more tender; very large ones can be woody. The cut stem should look fresh rather than dried out.
How should you store okra?
Keep fresh, unwashed pods in a paper bag or loosely wrapped in a dry cloth in the fridge, and use them within a few days. Moisture encourages them to spoil. To freeze, blanch whole pods for about three minutes, cool them quickly, dry and pack them airtight.
What dishes can you make with okra?
Okra is used in gumbo, where its mucilage helps thicken the stew, and in bhindi masala, a spiced Indian dish. It also works well roasted or added near the end of a tomato-based stew so the pods keep their shape.
Can you eat okra raw?
Yes. Wash and dry the pods, trim the stem end, then slice them into salads or serve them with a dip. Raw okra is firmer and more mucilaginous than cooked okra.
Is okra the same as ladies’ fingers?
Yes: ladies’ fingers is another common name for okra, not a different vegetable. Bamia or bami can also refer to okra in some food names and cuisines.
What nutrients stand out in okra?
A typical serving of sliced okra, about 80 g, provides 2 g of fibre and 32 µg of vitamin K. It is also a source of vitamin C: 16.3 mg per 100 g.
Source: USDA FoodData Central 170098 · per 100 g · carbohydrate per EU label, fibre excluded
