Okra, frozen, cooked, no added fat
Common food
Photo: Wikipedia
Frozen, cooked okra is a tender, slightly crisp vegetable with a mild, grassy flavor and a distinctive mucilaginous texture that thickens stews and sauces. It is exceptionally low in calories (29 kcal/100g) and a good source of fiber (2.1g), making it a nutrient-dense addition to savory dishes. Its convenience and consistent quality make it a staple for quick, healthy cooking.
Calorie split: 19% protein · 75% carbs · 6% fat
↓ Full nutrition💚 Why it's loved
People love okra for its unique ability to add body and a silky texture to dishes like gumbo, while its mild flavor readily absorbs spices and seasonings. It is a cherished ingredient in many cultural cuisines, valued for its comfort and versatility.
⚠️ Watch-outs & how to enjoy it better
The mucilaginous (slimy) texture can be off-putting to some, and its high fiber content may cause digestive discomfort if not introduced gradually. To counteract slimness, cook okra quickly at high heat (roasting, frying) or with acidic ingredients like tomatoes or lemon juice. For fiber sensitivity, start with smaller portions and ensure adequate hydration.
Key benefits
- Very low in calories and fat
- Good source of dietary fiber
- Provides essential vitamins like Vitamin C and K
- Contains antioxidants like polyphenols
- Versatile thickener for soups and stews
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Okra's mucilage is a natural thickener, which is why it's a key ingredient in gumbo—the word 'gumbo' itself comes from the West African word for okra, 'ki ngombo'.
Full nutrition (USDA data · scales with serving)
| Water | 90.8 g |
| Energy | 29.0 kcal |
| Protein | 1.6 g |
| Total lipid (fat) | 0.24 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 | 183 mg |
| Sodium, Na | 119 mg |
| Zinc, Zn | 0.49 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 0.60 ug |
| Vitamin C, total ascorbic acid | 9.6 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.10 mg |
| Niacin | 0.61 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 | 182 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 419 ug |
| Vitamin E (alpha-tocopherol) | 0.32 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 47.7 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 |
| Cholesterol | 0.00 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
Why is my cooked okra slimy?
Sliminess comes from okra's natural mucilage, which is released when cut and cooked slowly in liquid. To reduce it, cook okra quickly at high heat (like roasting or frying), or add an acidic ingredient like lemon juice, vinegar, or tomatoes during cooking.
Is frozen okra as nutritious as fresh?
Yes, frozen okra is often flash-frozen at peak ripeness, which preserves its nutrients effectively. It can be just as nutritious, if not more so, than fresh okra that has been stored for several days.
How do I cook frozen okra to avoid mushiness?
Do not thaw frozen okra before cooking. Cook it directly from frozen, using high-heat methods like roasting, sautéing, or stir-frying for a short time. Avoid boiling it in large amounts of water, which can make it mushy.
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: 0.65 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.