🧪 Nutrition Facts
- Calories 33.0
- Total Fat 0.2 g
- Saturated Fat 0.0 g
- Cholesterol 0.0 mg
- Sodium 7.0 mg
- Potassium 299.0 mg
- Total Carbohydrate 7.5 g
- Dietary Fiber 3.2 g
- Sugars 1.5 g
- Protein 1.9 g
- Vitamin A 716.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.2 mg
- Vitamin C 23.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.3 mg
- Calcium 82.0 mg
- Copper 0.1 mg
- Folate 60.0 µg
- Iron 0.6 mg
- Magnesium 57.0 mg
- Manganese 0.8 mg
- Niacin 1.0 mg
- Pantothenic Acid 0.2 mg
- Phosphorus 61.0 mg
- Riboflavin 0.1 mg
- Thiamin 0.2 mg
- Zinc 0.6 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Okra is a very low-calorie food at 33.0 calories per serving (1 cup (100.0g)), making it a smart choice for calorie-conscious diets. Carbohydrates are the primary energy source at 7.5g per serving (76% of calories), with a good 3.2g of dietary fiber.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Okra, Raw.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Okra. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Okra — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Okra contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 33.0 kcal | 1.6% |
| Total Fat | 0.2 g | 0% |
| Saturated Fat | 0.0 g | 0% |
| Sodium | 7.0 mg | 0% |
| Total Carbohydrate | 7.5 g | 3% |
| Dietary Fiber | 3.2 g | 11% |
| Total Sugars | 1.5 g | 3% |
| Protein | 1.9 g | 4% |
| Vitamin A | 716.0 IU | 14% |
| Vitamin C | 23.0 mg | 26% ✅ |
| Vitamin E | 0.3 mg | 2% |
| Thiamin (B-1) | 0.20 mg | 17% |
| Riboflavin (B-2) | 0.06 mg | 5% |
| Niacin (B-3) | 1.0 mg | 6% |
| Pantothenic Acid (B-5) | 0.25 mg | 5% |
| Vitamin B-6 | 0.22 mg | 13% |
| Folate | 60.0 µg | 15% |
| Calcium | 82.0 mg | 6% |
| Iron | 0.6 mg | 3% |
| Potassium | 299.0 mg | 6% |
| Magnesium | 57.0 mg | 14% |
| Phosphorus | 61.0 mg | 5% |
| Zinc | 0.6 mg | 5% |
| Copper | 0.11 mg | 12% |
| Manganese | 0.79 mg | 34% ✅ |
| Selenium | 0.7 µg | 1% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Okra accounts for 1.6% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 76% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 33.0 calories in Okra? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 2.5 min |
| Walking: 17 minutes per mile | 5.7 min |
| Cycling (Low Intensity) | 3.6 min |
| HIIT | 3.1 min |
| Squats (High Intensity) | 3.1 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Okra
Is Okra good for weight loss?
Okra is an excellent choice for weight loss, with only 33 calories per cup and substantial fiber content at 3.2g per serving. The high fiber helps you feel full while keeping calorie intake minimal, and the negligible fat and moderate carbs make it easy to fit into calorie-restricted diets.
Is Okra a good snack for kids?
Raw okra can be an acquired taste for kids due to its slimy texture, though some children enjoy it. Cooking methods like roasting or frying make it crispier and more appealing to younger palates, or you can offer it with a favorite dip to encourage trying it.
What vitamins or minerals stand out in Okra?
Okra provides a notable amount of vitamin C at 23mg per cup, supporting immune function and collagen formation. It also delivers potassium (299mg) for heart and muscle health, though the iron content is moderate.
What diets does Okra suit?
Okra works well for vegan, vegetarian, keto, paleo, and whole-food-based diets. It's naturally low in carbs and calories while being nutrient-dense, making it adaptable across most eating patterns.
What does Okra pair well with for a balanced meal?
Okra complements proteins like grilled chicken, fish, or beans nicely in curries, stir-fries, or stewed dishes. Pairing it with whole grains like brown rice or quinoa, plus a source of vitamin C-rich vegetables, creates a balanced, nutrient-complete meal.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
