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 Calories

Okra, raw

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

Serving Size

Calories per Serving

100 grams31 kcal (129 kJ)
1 cup, 100 grams31 kcal (129 kJ)
8 pods (3" long), 95 grams29 kcal (123 kJ)

Okra, cooked, boiled, drained

Refuse: 0%

Serving Size

Calories per Serving

100 grams22 kcal (94 kJ)
0.5 cup slices, 80 grams18 kcal (75 kJ)
8 pods (3" long), 85 grams19 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
Okra NutrientsOkra, rawOkra, cooked, boiled, drained, without salt
Water89.58 g92.57 g
Energy138 kJ (33 kcal)94 kJ (22 kcal)
Protein1.93 g1.87 g
Carbohydrates7.45 g4.51 g
Total Fat:0.19 g0.21 g
Fiber3.2 g2.5 g
Sugars, total1.48 g2.4 g
Calcium, Ca82 mg (8.2%)77 mg (7.7%)
Iron, Fe0.62 mg (3.44%)0.28 mg (1.56%)
Magnesium, Mg57 mg (14%)36 mg (9%)
Phosphorus, P61 mg (6.1%)32 mg (3.2%)
Potassium, K299 mg (6.36%)135 mg (2.87%)
Sodium, Na7 mg (0.29%)6 mg (0.25%)
Zinc, Zn0.58 mg (3.87%)0.43 mg (2.87%)
Copper, Cu0.109 mg (5.45%)0.085 mg (4.25%)
Manganese, Mn0.788 mg (39%)0.494 mg (14%)
Selenium, Se0.7 mcg (1%)0.4 mcg (0.57%)
Vitamin C23 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 B60.215 mg (10%)0.187 mg (9.35%)
Folate (Vit. B9)60 mcg (15%)46 mcg (11%)
Vitamin A716 iu (14%)283 iu (5.66%)
Vitamin E0.27 mg (2.25%)0.27 mg (2.25%)
Vitamin K31.3 mcg (39%)40 mcg (50%)
Percentages are relative to US Recommended
Daily Intake (RDI) for adults.
Source: USDA National Nutrient Database for Standard Reference

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