Okra
A pod vegetable with soluble fibre that thickens stews and supports blood sugar control.
Nutrition per 100 g
Standardised to 100 g of okra, raw for fair comparison. Typical serving: 100 g raw — 33 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 33 kcal | 33 kcal | 100 kcal |
| Protein | 1.9 g | 1.9 g | 5.8 g |
| Carbohydrate | 7.5 g | 7.5 g | 22.7 g |
| Fat | 0.2 g | 0.2 g | 0.6 g |
| Fibre | 3.2 g | 3.2 g | 9.7 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of okra, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 36 µg | 36 µg | 4% |
| Vitamin C | 23 mg | 23 mg | 26% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.27 mg | 0.27 mg | 2% |
| Vitamin K | 31.3 µg | 31.3 µg | 26% |
| Thiamin | 0.2 mg | 0.2 mg | 17% |
| Riboflavin | 0.06 mg | 0.06 mg | 5% |
| Niacin | 1 mg | 1 mg | 6% |
| Vitamin B6 | 0.22 mg | 0.22 mg | 13% |
| Folate | 60 µg | 60 µg | 15% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.25 mg | 0.25 mg | 5% |
| Choline | 12.3 mg | 12.3 mg | 2% |
| Minerals | |||
| Calcium | 82 mg | 82 mg | 6% |
| Iron | 0.62 mg | 0.62 mg | 3% |
| Magnesium | 57 mg | 57 mg | 14% |
| Phosphorus | 61 mg | 61 mg | 5% |
| Potassium | 299 mg | 299 mg | 6% |
| Sodium | 7 mg | 7 mg | <1% |
| Zinc | 0.58 mg | 0.58 mg | 5% |
| Selenium | 0.7 µg | 0.7 µg | 1% |
| Copper | 0.11 mg | 0.11 mg | 12% |
| Manganese | 0.79 mg | 0.79 mg | 34% |
Source: USDA FoodData Central — Okra, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat okra?
- Soluble fibre gives a genuinely thick texture without flour.
- Good folate content for a low-calorie vegetable.
- Works from fresh or frozen with no loss of quality.
How to include it
- Roast whole at 220°C until blistered.
- Stew with tomatoes, onion and cumin.
- Slice into a gumbo to thicken it naturally.
Things to consider
- The mucilage puts some people off — high-heat roasting reduces it.
- Overcooking turns pods soft quickly.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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