Okra, NS as to form, cooked
Common food
Photo: Wikipedia
Cooked okra, whether stewed, steamed, or fried, offers a tender, slightly crisp bite with a mild, grassy flavor and a characteristic mucilaginous quality. Its vibrant green color and subtle earthiness make it a versatile addition to savory dishes. At just 59 kcal per 100g, it's a low-calorie source of fiber and vitamin C, with a notable 3.3g of dietary fiber per serving.
Calorie split: 12% protein · 47% carbs · 40% fat
↓ Full nutrition💚 Why it's loved
People love okra for its unique, satisfying texture and its ability to thicken stews and sauces naturally. It's a cornerstone of comfort food in many cultures, from Southern gumbo to Indian bhindi masala, prized for its earthy, versatile flavor.
⚠️ Watch-outs & how to enjoy it better
The slimy texture (mucilage) can be off-putting to some, and it's high in oxalates, which may concern those prone to kidney stones. To counteract sliminess, cook it quickly at high heat (like roasting or frying) or pair it with acidic ingredients like tomatoes or lemon juice. For oxalate concerns, consume in moderation and ensure adequate hydration.
Key benefits
- Rich in dietary fiber (3.3g per 100g) for digestive health
- Good source of vitamin C for immune support
- Low in calories (59 kcal per 100g)
- Contains antioxidants like polyphenols
- Provides folate and vitamin K
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Okra's mucilage, the substance that creates its slimy texture, is actually a natural thickener used in traditional cooking, and it's also a source of soluble fiber that can help regulate blood sugar levels.
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?
Cook it quickly at high heat (roasting, frying, or grilling), or add acidic ingredients like tomatoes, vinegar, or lemon juice to the dish.
Is okra suitable for people with kidney stones?
Okra is high in oxalates, which can contribute to kidney stone formation. Those with a history of kidney stones should consume it in moderation and consult a healthcare provider.
What's the best way to store fresh okra?
Store unwashed okra in a paper bag in the refrigerator's crisper drawer for up to 3-4 days. Avoid washing until ready to use to prevent mold.
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.