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Okra

Okra

EverydayFresh

Okra is a warm-season vegetable recognized for its elongated green pods and unique mucilaginous texture when cooked. This versatile ingredient provides significant dietary fiber along with vitamins C and K, and contains antioxidant compounds that may support heart health. Frequently used in Southern U.S., Indian, and Middle Eastern cuisines, fresh okra can be fried to minimize its characteristic sliminess or stewed to leverage its natural thickening properties in dishes like gumbo.

Macro Impact

A 1 cup serving contains 27 calories, 2g protein, 6g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 27 calories?
Walking3.5 mph, moderate pace
6 min
YogaModerate effort, gentle pace
5 min
SwimmingModerate effort, freestyle
3 min
Biking12-14 mph, moderate effort
3 min
StairsStair climbing, moderate pace
3 min
Running5 mph (12 min/mile)
2 min

Nutrition Facts

Serving size1 cup (90 g)
Amount per serving
Calories27
% Daily Value*
Total Fat0.1g
0%
Saturated Fat0.0g
0%
Trans Fat0g
Polyunsaturated Fat0.0g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium5mg
0%
Total Carbohydrate6g
2%
Dietary Fiber3g
12%
Total Sugars2g
Includes Added Sugars0g
0%
Protein2g
Vitamin D0mcg
0%
Calcium74mg
6%
Iron0.8mg
4%
Potassium265mg
6%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
6 / 275 g
2%
Fiber
3 / 28 g
12%
Sugars
2 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
0%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
2 / 80 g
3%
Amino Acids
Histidine
0 / 3 g
1%
Isoleucine
0 / 2 g
4%
Leucine
0 / 3 g
3%
Lysine
0 / 2 g
3%
Methionine
0 / 1 g
2%
Phenylalanine
0 / 2 g
3%
Threonine
0 / 1 g
5%
Tryptophan
0 / 0 g
6%
Valine
0 / 2 g
4%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
13%
Riboflavin, B2
0 / 1 mg
6%
Niacin, B3
1 / 15 mg
4%
Pantothenic Acid, B5
0 / 5 mg
3%
Pyridoxine, B6
0 / 1 mg
15%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
62 / 400 mcg
16%
Vitamin A
36 / 800 mcg
5%
Vitamin C
23 / 83 mg
28%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
1%
Vitamin K
9 / 105 mcg
9%
Minerals
Calcium
74 / 1k mg
7%
Copper
0 / 1 mg
7%
Iron
1 / 13 mg
6%
Magnesium
49 / 370 mg
13%
Manganese
1 / 2 mg
26%
Phosphorous
56 / 700 mg
8%
Potassium
265 / 3k mg
9%
Selenium
1 / 55 mcg
1%
Sodium
5 / 2.3k mg
0%
Zinc
1 / 10 mg
6%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
80 g
Caffeine
0 mg
Choline
7 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Okra, raw. USDA Standard Reference, Legacy. Food ID 169260.
  2. 2.Okra, raw. Frida. Public Food Key 63.
  3. 3.Okra, raw. Australian Nutrient Database. Public Food Key F006195.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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