Okra, frozen, cooked, boiled, drained, without salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Frozen okra, once boiled and drained, offers a tender, slightly firm bite with a mild, grassy sweetness. Its signature mucilaginous quality, often called 'slime,' becomes a silky thickener in stews. At just 29 calories per 100g, it's a low-energy, high-fiber vegetable that adds substance without heaviness.
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 naturally, creating a rich, hearty texture. It's a beloved staple in Southern U.S., Indian, and West African cuisines, where its mild flavor absorbs spices beautifully.
⚠️ Watch-outs & how to enjoy it better
The primary dislike is its mucilaginous texture, which some find off-putting. To minimize slime, cook it quickly at high heat (like stir-frying) or pair it with acidic ingredients like tomatoes or lemon juice. Those monitoring blood sugar should note its carbohydrate content, though the high fiber helps mitigate spikes.
Key benefits
- Excellent source of dietary fiber (2.1g per 100g)
- Very low in fat (0.24g per 100g)
- Good source of vitamin K and folate
- Contains antioxidants like polyphenols
- Low-calorie volume for satiety
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'okra' likely derives from the Igbo word 'ọ́kụ̀rụ̀', reflecting its deep roots in West African cuisine before its global spread via the transatlantic slave trade.
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 | 3.0 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 | 0.05 g |
| Isoleucine | 0.06 g |
| Leucine | 0.09 g |
| Lysine | 0.07 g |
| Methionine | 0.02 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.05 g |
| Tyrosine | 0.07 g |
| Valine | 0.07 g |
| Arginine | 0.07 g |
| Histidine | 0.03 g |
| Alanine | 0.06 g |
| Aspartic acid | 0.12 g |
| Glutamic acid | 0.22 g |
| Glycine | 0.04 g |
| Proline | 0.04 g |
| Serine | 0.04 g |
FAQ
Why is my boiled okra so slimy?
The mucilage (a soluble fiber) is released when okra is cut and cooked slowly in liquid. To reduce it, cook whole pods briefly, use high-heat methods like frying, or add an acidic ingredient like vinegar or tomatoes early in cooking.
Is frozen okra as nutritious as fresh?
Yes, often more so. Flash-freezing shortly after harvest locks in nutrients, whereas fresh okra can lose vitamins during transport and storage. The boiling step for frozen okra is brief, minimizing nutrient loss.
How can I use boiled okra if I don't like the texture?
Blend it into a smooth soup or sauce, chop it finely into a curry, or roast it after boiling to caramelize and change the texture. The mild flavor makes it very versatile in mixed dishes.
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: 0.02 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.