Calories in Okra,
Okra Nutrition

How many calories in Okra? See below, the Okra calories for the different serving sizes. We provide you with Okra nutrition facts and the health benefits of Okra to help you to lose weight and eat a healthy diet.

Okra are also known in some countries as lady’s fingers. Okra contain many vitamins and minerals including vitamin A, C, B1-B3, B6, calcium, folate, magnesium, phosphorus, and potassium. They are also a good source of fiber.

Okra are believed to help boost the immune system, and lower cholesterol. Other Okra benefits are thought to include prevention against some forms of cancer, notably colon cancer, and help with constipation.

Below are two calorie tables for raw Okra and cooked Okra. There is also a detailed Okra nutrition table comparing raw Okra versus cooked Okra. When cooking, it's always best to steam rather than boil to retain as many nutrients as possible.

See our vegetable calories comparison chart to compare the Okra calories with the other calories in vegetables to help you build your diet plan. Also, have a look how nutritious Okra is in comparison to the other vegetable nutrition facts.

All of our calorie and nutrition information is provided by the US Department of Agriculture.

Okra, raw

Refuse: 14% (Crown and tips)
Scientific Name: Abelmoschus esculentus

Serving Size	Calories per Serving
100 grams	31 kcal (129 kJ)
1 cup, 100 grams	31 kcal (129 kJ)
8 pods (3" long), 95 grams	29 kcal (123 kJ)

Okra, cooked, boiled, drained

Refuse: 0%

Serving Size	Calories per Serving
100 grams	22 kcal (94 kJ)
0.5 cup slices, 80 grams	18 kcal (75 kJ)
8 pods (3" long), 85 grams	19 kcal (80 kJ)

Source: USDA National Nutrient Database for Standard Reference

Okra Nutrition

Okra nutritional value per 100 g (3.5 oz) Scientific Name: Abelmoschus esculentus
Proximates:
Okra Nutrients	Okra, raw	Okra, cooked, boiled, drained, without salt
Water	89.58 g	92.57 g
Energy	138 kJ (33 kcal)	94 kJ (22 kcal)
Protein	1.93 g	1.87 g
Carbohydrates	7.45 g	4.51 g
Total Fat:	0.19 g	0.21 g
Fiber	3.2 g	2.5 g
Sugars, total	1.48 g	2.4 g
Minerals:
Calcium, Ca	82 mg (8.2%)	77 mg (7.7%)
Iron, Fe	0.62 mg (3.44%)	0.28 mg (1.56%)
Magnesium, Mg	57 mg (14%)	36 mg (9%)
Phosphorus, P	61 mg (6.1%)	32 mg (3.2%)
Potassium, K	299 mg (6.36%)	135 mg (2.87%)
Sodium, Na	7 mg (0.29%)	6 mg (0.25%)
Zinc, Zn	0.58 mg (3.87%)	0.43 mg (2.87%)
Copper, Cu	0.109 mg (5.45%)	0.085 mg (4.25%)
Manganese, Mn	0.788 mg (39%)	0.494 mg (14%)
Selenium, Se	0.7 mcg (1%)	0.4 mcg (0.57%)
Vitamins:
Vitamin C	23 mg (38%)	16.3 mg (27%)
Thiamin (Vit. B1)	0.2 mg (13%)	0.132 mg (8.8%)
Riboflavin (Vit. B2)	0.06 mg (3.53%)	0.055 mg (3.24%)
Niacin (Vit. B3)	1 mg (5%)	0.871 mg (4.36%)
Pantothenic acid (B5)	0.245 mg (2.45%)	0.213 mg (2.13%)
Vitamin B6	0.215 mg (10%)	0.187 mg (9.35%)
Folate (Vit. B9)	60 mcg (15%)	46 mcg (11%)
Vitamin A	716 iu (14%)	283 iu (5.66%)
Vitamin E	0.27 mg (2.25%)	0.27 mg (2.25%)
Vitamin K	31.3 mcg (39%)	40 mcg (50%)
Percentages are relative to US Recommended Daily Intake (RDI) for adults.

Source: USDA National Nutrient Database for Standard Reference

---

Return from Calories in Okra to Lose Weight With Us Home Page

Back to top

Search Our Site:

Custom Search

---

Free E-Book:

We Recommend:

Looking to get your body into great shape? Get the very best results for your efforts and money! Save your valuable time from surfing the internet. These are the

Bestselling Weight Loss Programs

Programs that work and have thousands of satisfied customers worldwide!