Okra, raw
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Raw okra is a vibrant green, ridged pod with a fresh, grassy flavor and a crisp, slightly crunchy texture. Its most famous trait is the mucilaginous, or 'slimy,' quality that becomes more pronounced when cut or cooked. Nutritionally, it's a low-calorie powerhouse, offering over 3 grams of fiber per 100 grams, which supports digestive health.
Calorie split: 20% protein · 76% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love okra for its unique, satisfying texture and its ability to thicken stews and gumbos naturally. It's a beloved staple in many cuisines, from Southern US to West African, where its flavor is celebrated in countless dishes.
⚠️ Watch-outs & how to enjoy it better
The primary dislike is its slimy or mucilaginous texture, which some find unappealing. To counteract this, cook it quickly over high heat (like stir-frying) or pair it with acidic ingredients like tomatoes or lemon juice, which help break down the mucilage. Those watching their carbohydrate intake should be mindful of its 7.45g carbs per 100g, though the high fiber content mitigates blood sugar impact.
Key benefits
- Excellent source of dietary fiber (3.2g per 100g)
- Very low in calories (33 kcal per 100g)
- Contains vitamin C and vitamin K
- Provides antioxidants like polyphenols
- Good source of folate and manganese
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'okra' comes from the Igbo word 'ọkụrụ,' and the plant is believed to have been domesticated in the region of modern-day Ethiopia or West Africa over 3,500 years ago.
Full nutrition (USDA data · scales with serving)
| Water | 89.6 g |
| Energy | 33.0 kcal |
| Energy | 138 kj |
| Protein | 1.9 g |
| Total lipid (fat) | 0.19 g |
| Ash | 0.86 g |
| Carbohydrate, by difference | 7.5 g |
| Fiber, total dietary | 3.2 g |
| Total Sugars | 1.5 g |
| Sucrose | 0.60 g |
| Glucose | 0.32 g |
| Fructose | 0.57 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 0.34 g |
| Calcium, Ca | 82.0 mg |
| Iron, Fe | 0.62 mg |
| Magnesium, Mg | 57.0 mg |
| Phosphorus, P | 61.0 mg |
| Potassium, K | 299 mg |
| Sodium, Na | 7.0 mg |
| Zinc, Zn | 0.58 mg |
| Copper, Cu | 0.11 mg |
| Manganese, Mn | 0.79 mg |
| Selenium, Se | 0.70 ug |
| Vitamin C, total ascorbic acid | 23.0 mg |
| Thiamin | 0.20 mg |
| Riboflavin | 0.06 mg |
| Niacin | 1.0 mg |
| Pantothenic acid | 0.24 mg |
| Vitamin B-6 | 0.21 mg |
| Folate, total | 60.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 60.0 ug |
| Folate, DFE | 60.0 ug |
| Choline, total | 12.3 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 36.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 416 ug |
| Carotene, alpha | 27.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 716 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 280 ug |
| Vitamin E (alpha-tocopherol) | 0.27 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.16 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 31.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.03 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 | 0.02 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.02 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.02 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.03 g |
| PUFA 18:2 | 0.03 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 |
| Phytosterols | 24.0 mg |
Amino acid profile (per 100g)
| 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 do I reduce the sliminess of okra?
Cook it quickly at high heat (roasting, grilling, or stir-frying), add acidic ingredients like vinegar or tomatoes, or cook it whole with the stem intact to minimize the release of mucilage.
Is raw okra safe to eat?
Yes, raw okra is safe and often used in salads or pickles. It has a crisp, green bean-like texture and a mild flavor, though some find it slightly bitter.
What does okra taste like?
Raw okra has a mild, grassy, and slightly sweet flavor similar to green beans or asparagus. When cooked, it can take on the flavors of the dish, with its texture becoming tender or crispy depending on the method.
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 0.33 kcal/g · 23% calories from protein · 3.2 g fiber · 1.5 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.