Okra Nutrition Facts
33 calories per 100g serving
Last updated:
Okra is a low-calorie vegetable at 33 cal/100g with a unique mucilaginous texture that thickens soups and stews naturally. It''s a good source of fiber (3.2g) and vitamin C.
Protein
1.93g
23% of calories
Carbs
7.45g
90% of calories
Fat
0.19g
5% of calories
Nutrition Facts
Per 100g (100g)
| Nutrient | Amount |
|---|---|
| Calories | 33 kcal |
| Protein | 1.93g |
| Total Carbohydrates | 7.45g |
| Total Fat | 0.19g |
| Dietary Fiber | 3.2g |
| Sugars | 1.48g |
| Saturated Fat | 0.03g |
| Cholesterol | 0mg |
| Sodium | 7mg |
| Potassium | 299mg |
| Vitamin A | 36mcg |
| Vitamin C | 23mg |
| Calcium | 82mg |
| Iron | 0.62mg |
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Weight Loss
Very low in calories with filling fiber. Its natural thickening properties make soups and gumbos feel more substantial without added calories.
Muscle Gain
Not a significant protein source, but a nutritious vegetable side. Its fiber supports digestion of high-protein diets.
Maintenance
A Southern staple in gumbo, but also delicious roasted or grilled. High heat eliminates the sliminess that some people dislike.
Meal Ideas with Okra
Did you know?
Okra is related to hibiscus and cotton. Its mucilage (the slimy substance) is actually a soluble fiber that helps lower cholesterol. Roasting at high heat eliminates the sliminess completely.
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Take the free quizCommon Questions About Okra
How many calories are in Okra?
Okra contains 33 calories per 100g serving. It provides 1.93g of protein, 7.45g of carbs, and 0.19g of fat.
Is Okra good for weight loss?
Very low in calories with filling fiber. Its natural thickening properties make soups and gumbos feel more substantial without added calories.
What pairs well with Okra?
Great pairings include: Shrimp gumbo with okra + rice, Roasted okra + grilled chicken + quinoa, Fried okra + blackened catfish + coleslaw. These combinations provide a balanced mix of macronutrients.