Okra
Raw
33 calories, 1.9 grams protein, 7.5 grams carbohydrate, and 0.2 grams fat for 1 serving · 100 g.
Nutrition overview
1 serving · 100 g · Raw
Okra provides 33 calories, 1.9 g protein, 7.5 g carbs, and 0.2 g fat per 1 serving · 100 g.
33
calories
Protein
1.9g
Carbs
7.5g
Fat
0.2g
Nutrition facts
Complete nutrition
| Nutrient | Amount |
|---|---|
| Macronutrients | |
| Protein | 1.9 g |
| Total fat | 0.2 g |
| Total carbohydrate (by difference) | 7.5 g |
| Dietary fiber | 3.2 g |
| Total sugars | 1.5 g |
| Minerals | |
| Calcium | 82.0 mg |
| Iron | 0.62 mg |
| Magnesium | 57.0 mg |
| Phosphorus | 61.0 mg |
| Potassium | 299.0 mg |
| Sodium | 7.0 mg |
| Zinc | 0.58 mg |
| Copper | 0.11 mg |
| Manganese | 0.79 mg |
| Selenium | 0.7 mcg |
| Vitamins | |
| Vitamin A, RAE | 36.0 mcg |
| Vitamin C | 23.0 mg |
| Vitamin D (D2 + D3) | 0.0 mcg |
| Vitamin E (alpha-tocopherol) | 0.3 mg |
| Vitamin K1 (phylloquinone) | 31.3 mcg |
| Thiamin (B1) | 0.20 mg |
| Riboflavin (B2) | 0.06 mg |
| Niacin (B3) | 1.00 mg |
| Pantothenic acid (B5) | 0.25 mg |
| Vitamin B6 | 0.22 mg |
| Folate, DFE | 60.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Other essential nutrient | |
| Choline, total | 12.3 mg |
Practical calorie guide
Calories by serving size
One cup of okra (100 g) has 33 calories.
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| ¼ serving | 25 g | 8 | 0.5 g | 1.9 g | 0.0 g |
| ½ serving | 50 g | 17 | 1.0 g | 3.7 g | 0.1 g |
| 1 serving | 100 g | 33 | 1.9 g | 7.5 g | 0.2 g |
| 2 servings | 200 g | 66 | 3.9 g | 14.9 g | 0.4 g |
Calories by variety and preparation
Compare the default source-backed serving for each available variety or preparation.
| Variety or preparation | Serving | Per serving | Per 100 g |
|---|---|---|---|
| Raw | 1 cup · 100 g | 33 cal | 33 cal |
| Cooked, boiled | 1/2 cup slices · 80 g | 18 cal | 22 cal |
| Frozen, then cooked and boiled | 1/2 cup slices · 92 g | 27 cal | 29 cal |
View data sources
Nutrition records and methodology
View data sources
Nutrition records and methodology
Primary calorie record
Okra, raw
USDA FoodData Central SR Legacy
Record 169260 · 98% match
- Reported
- 29
- Estimated
- 0
- Assumed zero
- 0
- Calculated
- 0
Contributing sources
- Open source
USDA FoodData Central SR Legacy
USDA Agricultural Research Service · Final release / 2018-04 · CC0 1.0 / United States public domain
Detailed source and derivation status is retained for every nutrient in this profile.
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