Fried Okra
Fried okra is a classic Southern American side dish where fresh okra pods are sliced, coated in a seasoned cornmeal batter, and pan-fried until golden and crispy. The typical ingredients include okra, cornmeal, flour, buttermilk or egg for binding, and spices like salt, pepper, and sometimes cayenne. It's a beloved staple in the Southern United States, particularly in states like Louisiana, Georgia, and Mississippi.
🍽️ Nutrition at a glance
This dish is moderate in carbohydrates from the cornmeal coating and provides a good source of dietary fiber from the okra itself. A typical serving (about 1 cup) contains roughly 200-250 calories, with most of the fat coming from the frying oil, and it offers vitamins like Vitamin C and K, as well as minerals such as magnesium and folate.
Nutrition breakdown
| Calories | 210 kcal |
| Protein | 3 g |
| Carbs | 18 g |
| Fat | 14 g |
| Fiber | 4 g |
| Sugar | 3 g |
| Sodium | 350 mg |
| Vitamin C | 20 mg |
| Vitamin K | 40 mcg |
| Folate | 60 mcg |
| Magnesium | 40 mg |
| Manganese | 0.5 mg |
| Potassium | 250 mg |
| Iron | 1.2 mg |
| Calcium | 80 mg |
Per 1 cup (160 g) · estimated, varies by recipe
💡 What's interesting
Culturally, fried okra is a hallmark of Southern comfort food, often associated with soul food and family gatherings. Nutritionally, okra is unique for its mucilaginous (slimy) texture when cooked, which is often tamed by frying, and it's a resilient crop that thrives in hot climates, making it historically important in warm regions.
