Calories in Okra
33 calories per 100g (100g)
Raw okra is a very low-calorie vegetable, with just 33 calories per 100 grams. A typical small pod (about 15g) contains only 5 calories, making it one of the most calorie-friendly vegetables you can add to your plate. It also delivers nearly 2g of protein and over 3g of fiber per 100g, offering real nutritional value for minimal calories.
Calories by Portion Size
| Portion | Weight | Calories |
|---|---|---|
| 1 small pod (approx.) | 15g | 5 |
| 1 medium pod (approx.) | 25g | 8 |
| 1 large pod (approx.) | 35g | 12 |
| 10 medium pods (approx.) | 250g | 83 |
| 1/2 cup, sliced | 50g | 17 |
| 1 cup, sliced | 100g | 33 |
| 2 cups, sliced | 200g | 66 |
Protein
1.93g
23% of calories
Carbs
7.45g
90% of calories
Fat
0.19g
5% of calories
How does this compare?
Raw okra is significantly lower in calories than starchy vegetables like corn (86 cal/100g) or peas (81 cal/100g), and is comparable to other low-calorie options like zucchini (17 cal/100g) and green beans (31 cal/100g). It sits comfortably among the lightest vegetables in the USDA's Vegetables and Vegetable Products category.
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- 1.
Eat okra raw or lightly steamed to keep calories at their lowest — frying can multiply calorie content by 5x or more due to oil absorption.
- 2.
Use sliced raw okra as a crunchy addition to salads for bulk and fiber without significantly adding to your calorie count.
- 3.
When cooking okra in stews or curries, avoid adding heavy oils or butter, which can easily double or triple the dish's calorie density.
- 4.
A 1-cup serving of raw okra has just 33 calories and provides over 3g of fiber, which supports satiety and helps you feel fuller for longer.
- 5.
If roasting okra, a light spray of cooking oil adds minimal calories compared to pan-frying, keeping a one-cup serving under 80 calories total.
Common Questions About Calories in Okra
How many calories are in a cup of raw okra?
One cup of raw sliced okra (approximately 100g) contains 33 calories, along with 1.93g of protein, 7.45g of carbs, and 3.2g of fiber.
Is raw okra good for weight loss?
Raw okra is very low in calories (33 cal/100g) and high in fiber (3.2g/100g), which makes it a filling, nutrient-dense choice for anyone managing their calorie intake. It's not a weight-loss treatment, but it fits well into a calorie-conscious diet.
How many calories are in a single okra pod?
A single medium raw okra pod weighs about 25g and contains roughly 8 calories. Larger pods (~35g) come in around 12 calories.
Does cooking okra change its calorie count?
Boiling or steaming okra adds negligible calories. However, frying okra in oil significantly increases calorie content — breaded, fried okra can contain 200–300 calories per cup compared to just 33 calories raw.