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Baked okra stew Calories
Source of fiber and vitamin C
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Baked okra stew (200 g) has 124 calories. That works out to 62 calories per 100 g. It contains 16.2 g of carbs, 3.4 g of protein, 5.8 g of fat and 6.2 g of fiber. Its 68 µg of Vitamin K covers 57% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Baked okra stew Nutrition Facts
Selected: 1 serving (medium) · 200 g
124
KCAL / 200G
Carbs
16.2g
· 6% DV
Protein
3.4g
· 7% DV
Fat
5.8g
· 7% DV
Fiber
6.2g
· 22% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 50% · Protein 10% · Fat 40%
Baked okra stew nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 124 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 0.8 g | 4% |
| Trans fat | 0 g | |
| Sodium | 370 mg | 16% |
| Total carbohydrate | 16.2 g | 6% |
| Fiber | 6.2 g | 22% |
| Protein | 3.4 g | 7% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Baked okra stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 124 kcal |
| 100 g | 100 g | 62 kcal |
| 1 serving (small) | 120 g | 74 kcal |
| 1 cup (medium) | 160 g | 99 kcal |
| 1 serving (large) | 280 g | 174 kcal |
| 1 cup (large) | 320 g | 198 kcal |
| 1 serving (extra large) | 400 g | 248 kcal |
Calculated from 62 calories per 100 g.
Frequently Asked Questions About Baked okra stew
How do you make baked okra stew?
Baked okra stew is made by combining okra with tomatoes, onion, oil, and seasonings in an oven-safe dish, then baking until tender. Keep the pieces intact and avoid frequent stirring so the okra holds its shape.
How do you keep baked okra stew from getting slimy?
Dry the okra thoroughly after washing, trim only the stem ends, and avoid cutting into the pods. Acidic ingredients such as tomatoes, lemon juice, or vinegar can help limit the slimy texture; stir gently rather than often.
Can you use frozen okra in baked okra stew?
Yes, frozen okra works in baked okra stew and is usually best added without thawing first. Remove loose ice crystals so they do not water down the sauce, and expect the pods to turn softer than fresh okra.
What spices go well in baked okra stew?
Garlic, black pepper, paprika, and oregano all pair well with baked okra stew. A pinch of cumin can add warmth, while lemon brings brightness; start with a light hand so the seasoning does not overwhelm the okra and tomato.
Should you soak okra in vinegar before making baked okra stew?
No, soaking is not essential for baked okra stew. If you want to reduce the slimy texture, a brief vinegar rinse is an option, but dry the okra well afterward and avoid soaking it for a long time.
How long does baked okra stew take to cook in the oven?
Baked okra stew often takes about 30 to 45 minutes in a preheated 180°C (350°F) oven, though the time varies with the size of the pods and the dish. It is ready when the okra is tender but still holds together.
What do you serve with baked okra stew?
Baked okra stew goes well with rice, flatbread, or couscous, which soak up its tomato sauce. For a lighter meal, serve it with a crisp salad or plain yogurt on the side.
Can baked okra stew be made without tomatoes?
Yes, you can make baked okra stew without tomatoes, though the result will be less tangy and have less sauce. Use onion, garlic, herbs, and a little broth or water instead, and add lemon at the end for brightness.
How long does baked okra stew keep in the fridge?
Baked okra stew keeps for about three to four days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, until it is steaming hot throughout.
Can you freeze baked okra stew?
Yes, baked okra stew can be frozen in airtight, portion-sized containers. The okra may soften after thawing, so freeze it for convenience rather than expecting exactly the same texture; thaw it in the refrigerator and reheat thoroughly.
Baked okra stew Vitamins & Minerals
Vitamins
Vitamin K
68µg · 57% DV
Vitamin C
25mg · 28% DV
Folate
98µg · 25% DV
B6
0.3mg · 18% DV
Minerals
Manganese
0.62mg · 27% DV
Copper
0.2mg · 22% DV
Magnesium
78mg · 19% DV
Potassium ⭐
556mg · 16% DV
Sodium
370mg · 16% DV
Baked okra stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked okra stew
To burn the 124 calories in 1 serving (medium) (200 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Baked okra stew?
Baked okra stew is a home-style dish of okra cooked in the oven, commonly with tomatoes, onion and olive oil. Recipes vary, but a little lemon is often used to balance okra’s distinctive flavour. It is associated with Turkish cooking, where okra is a familiar summer vegetable.
The pods turn tender in a soft, savoury tomato sauce, sometimes with a pleasantly tangy finish. In Turkey, the dish may be served warm or at room temperature, often alongside rice or bread; it also works as part of a larger spread. Okra contributes fibre and vitamin C, while the dish makes a naturally plant-based meal. Use a modest amount of oil and plenty of tomato for a lighter version.
How Nutritious Is Baked okra stew?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Baked okra stew Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baked okra stew Contain Allergens?
No known major allergens
Which Diets Is Baked okra stew Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked okra stew Fat Profile
SATURATED
0.8g
MONOUNSATURATED
3.74g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 10.3:1
Above the ideal 4:1 (10.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.