Okra, fresh, cooked, fat added
Common food
Photo: Wikipedia
Okra, when cooked with a touch of fat, transforms into a tender, slightly crisp vegetable with a distinctive, mild grassy flavor and a signature mucilaginous texture. At just 59 calories per 100g, it's a light yet satisfying addition to meals, offering a good source of fiber (3.3g) and a modest protein boost. Its unique ability to thicken stews and sauces makes it a culinary staple across many global cuisines.
Calorie split: 12% protein · 47% carbs · 40% fat
↓ Full nutrition💚 Why it's loved
People adore okra for its remarkable versatility—it can be fried to a crispy delight, stewed to a silky thickness, or grilled for a smoky char. Its cultural significance in Southern, West African, and Indian cooking makes it a beloved comfort food that evokes a sense of heritage and home.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its mucilaginous (slimy) texture, which can be off-putting to some. To counteract this, cook it quickly over high heat (like stir-frying or roasting), add an acidic ingredient like lemon juice or tomatoes, or avoid overcooking. Those monitoring blood sugar should be mindful of its carbohydrate content (7.76g) and pair it with protein or healthy fats to slow absorption.
Key benefits
- High in dietary fiber for digestive health.
- Low in calories, supporting weight management.
- Rich in vitamins C and K, essential for immune and bone health.
- Contains antioxidants like quercetin and catechins.
- Provides a good source of folate and magnesium.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'okra' is derived from the Igbo word 'ọkụrụ', meaning 'vegetable', and it was brought to the Americas by enslaved Africans in the 17th century.
Full nutrition (USDA data · scales with serving)
| Water | 86.1 g |
| Energy | 59.0 kcal |
| Protein | 2.0 g |
| Total lipid (fat) | 2.9 g |
| Carbohydrate, by difference | 7.8 g |
| Fiber, total dietary | 3.3 g |
| Total Sugars | 1.6 g |
| Calcium, Ca | 86.0 mg |
| Iron, Fe | 0.65 mg |
| Magnesium, Mg | 59.0 mg |
| Phosphorus, P | 64.0 mg |
| Potassium, K | 312 mg |
| Sodium, Na | 137 mg |
| Zinc, Zn | 0.60 mg |
| Copper, Cu | 0.11 mg |
| Selenium, Se | 0.70 ug |
| Vitamin C, total ascorbic acid | 20.4 mg |
| Thiamin | 0.19 mg |
| Riboflavin | 0.06 mg |
| Niacin | 0.99 mg |
| Vitamin B-6 | 0.22 mg |
| Folate, total | 53.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 53.0 ug |
| Folate, DFE | 53.0 ug |
| Choline, total | 13.0 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 48.0 ug |
| Retinol | 12.0 ug |
| Carotene, beta | 417 ug |
| Carotene, alpha | 27.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 277 ug |
| Vitamin E (alpha-tocopherol) | 0.69 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 34.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.74 g |
| SFA 4:0 | 0.02 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.07 g |
| SFA 16:0 | 0.41 g |
| SFA 18:0 | 0.15 g |
| Fatty acids, total monounsaturated | 0.99 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.95 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.81 g |
| PUFA 18:2 | 0.72 g |
| PUFA 18:3 | 0.09 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 2.0 mg |
Amino acid profile (per 100g)
Estimated from Okra, raw — USDA does not publish this profile for Okra.
| Tryptophan | 0.02 g |
| Threonine | 0.07 g |
| Isoleucine | 0.07 g |
| Leucine | 0.10 g |
| Lysine | 0.08 g |
| Methionine | 0.02 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.07 g |
| Tyrosine | 0.09 g |
| Valine | 0.09 g |
| Arginine | 0.08 g |
| Histidine | 0.03 g |
| Alanine | 0.07 g |
| Aspartic acid | 0.14 g |
| Glutamic acid | 0.27 g |
| Glycine | 0.04 g |
| Proline | 0.04 g |
| Serine | 0.04 g |
FAQ
How can I reduce the sliminess of cooked okra?
To reduce sliminess, cook okra quickly over high heat (like stir-frying or roasting), add acidic ingredients like lemon juice or tomatoes, or avoid overcooking. Slicing it thicker can also help.
Is okra a good source of protein?
Okra provides a modest amount of protein (about 2g per 100g), but it's not a primary protein source. It's best paired with other protein-rich foods like beans, meat, or tofu for a balanced meal.
Can okra be eaten raw?
Yes, okra can be eaten raw, but it's more commonly cooked. Raw okra is often used in salads or pickles, and its texture is firmer and less slimy when uncooked.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.59 kcal/g · 14% calories from protein · 3.3 g fiber · 1.6 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.44 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.