Okra, frozen, cooked, boiled, drained, with salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
This is okra that has been frozen, boiled, and drained, a convenient way to enjoy its unique texture and mild, slightly grassy flavor. The pods are tender yet retain a characteristic slimy quality, which acts as a natural thickener in stews. Nutritionally, it's a low-calorie, high-fiber vegetable that provides a good source of vitamin C and folate.
Calorie split: 19% protein · 75% carbs · 6% fat
↓ Full nutrition💚 Why it's loved
People love okra for its unique ability to thicken soups and stews without flour, and its mild, earthy flavor that absorbs spices beautifully. It's a cornerstone of Southern US, West African, and Indian cuisines, cherished for its versatility in everything from gumbo to bhindi masala.
⚠️ Watch-outs & how to enjoy it better
The slimy texture, or 'mucilage,' is a major turn-off for some, as is its potential to become mushy if overcooked. Those watching sodium intake should be cautious, as frozen, cooked varieties often contain added salt; to counteract this, rinse the okra before use and pair it with unsalted ingredients. The high fiber content can also cause digestive discomfort for some if not introduced gradually.
Key benefits
- Excellent source of dietary fiber for digestive health.
- Very low in calories and fat, supporting weight management.
- Rich in antioxidants like vitamin C and polyphenols.
- Contains mucilage, a soluble fiber that may help regulate blood sugar.
- Good source of folate, important for cell growth and function.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'okra' is derived from the Igbo word 'ọkụrụ,' meaning 'gumbo,' which itself comes from the Bantu word for okra, 'ki ngombo.'
Full nutrition (USDA data · scales with serving)
| Water | 91.1 g |
| Energy | 29.0 kcal |
| Energy | 121 kj |
| Protein | 1.6 g |
| Total lipid (fat) | 0.24 g |
| Ash | 0.59 g |
| Carbohydrate, by difference | 6.4 g |
| Fiber, total dietary | 2.1 g |
| Total Sugars | 2.9 g |
| Calcium, Ca | 74.0 mg |
| Iron, Fe | 0.52 mg |
| Magnesium, Mg | 40.0 mg |
| Phosphorus, P | 37.0 mg |
| Potassium, K | 184 mg |
| Sodium, Na | 239 mg |
| Zinc, Zn | 0.49 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.84 mg |
| Selenium, Se | 0.60 ug |
| Vitamin C, total ascorbic acid | 9.6 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.10 mg |
| Niacin | 0.62 mg |
| Pantothenic acid | 0.21 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 100 ug |
| Folic acid | 0.00 ug |
| Folate, food | 100 ug |
| Folate, DFE | 100 ug |
| Choline, total | 11.1 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 15.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 183 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 305 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 420 ug |
| Vitamin E (alpha-tocopherol) | 0.32 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 47.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.06 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.05 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.04 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.04 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.06 g |
| PUFA 18:2 | 0.06 g |
| PUFA 18:3 | 0.00 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 |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.01 g |
| Threonine | 0.06 g |
| Isoleucine | 0.06 g |
| Leucine | 0.09 g |
| Lysine | 0.07 g |
| Methionine | 0.02 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.06 g |
| Tyrosine | 0.07 g |
| Valine | 0.08 g |
| Arginine | 0.07 g |
| Histidine | 0.03 g |
| Alanine | 0.06 g |
| Aspartic acid | 0.12 g |
| Glutamic acid | 0.23 g |
| Glycine | 0.04 g |
| Proline | 0.04 g |
| Serine | 0.04 g |
FAQ
Why is my boiled okra so slimy?
The sliminess is caused by mucilage, a soluble fiber in the pod. To reduce it, cook okra quickly at high heat (like sautéing or roasting) or add an acidic ingredient like lemon juice or vinegar to the boiling water.
Is frozen okra as nutritious as fresh?
Yes, frozen okra is often flash-frozen at peak ripeness, which preserves its nutrients very well. It can be just as nutritious, if not more so, than fresh okra that has been transported and stored for days.
How can I use this in a dish if I don't like the slime?
Try roasting the thawed, drained okra at high heat (400°F/200°C) until crispy, or sautéing it quickly in a hot pan with spices. The dry heat helps break down the mucilage and creates a pleasant, less slimy texture.
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 0.29 kcal/g · 22% calories from protein · 2.1 g fiber · 2.9 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: 1.30 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.