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Baked okra with yogurt Calories
Source of fiber and calcium
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Baked okra with yogurt (180 g) has 122 calories. That works out to 68 calories per 100 g. It contains 14 g of carbs, 6.1 g of protein, 5 g of fat and 4.9 g of fiber. Its 43.2 µg of Vitamin K covers 36% of the Daily Value. Its glycemic index is 19 (low), so it raises blood sugar slowly.
Baked okra with yogurt Nutrition Facts
Selected: 1 cup (medium) · 180 g
122
KCAL / 180G
Carbs
14g
· 5% DV
Protein
6.1g
· 12% DV
Fat
5g
· 6% DV
Fiber
4.9g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 45% · Protein 19% · Fat 36%
Baked okra with yogurt nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 122 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 2.07 g | 10% |
| Trans fat | 0.05 g | |
| Sodium | 76 mg | 3% |
| Total carbohydrate | 14 g | 5% |
| Fiber | 4.9 g | 18% |
| Protein | 6.1 g | 12% |
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 Cup of Baked okra with yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 122 kcal |
| 1 piece (medium) | 12 g | 8 kcal |
| 1 tablespoon (medium) | 18 g | 12 kcal |
| ½ cup (small) | 90 g | 61 kcal |
| 100 g | 100 g | 68 kcal |
| 1 serving (small) | 150 g | 102 kcal |
| 1 serving (large) | 220 g | 150 kcal |
| 1.5 cup (large) | 270 g | 184 kcal |
Calculated from 68 calories per 100 g.
Frequently Asked Questions About Baked okra with yogurt
How do you make baked okra with yogurt?
Baked okra with yogurt is easy to make: dry trimmed okra, toss it with a little oil and seasoning, then spread it in one layer on a baking tray. Roast until tender and lightly browned, and spoon garlicky yogurt over it just before serving.
Why does baked okra with yogurt get slimy?
Baked okra with yogurt can turn slimy if the okra is wet or crowded on the tray. Dry it thoroughly, leave space between pieces, and avoid stirring it repeatedly. Adding the yogurt after roasting also keeps excess moisture from collecting during cooking.
Should you bake the yogurt with baked okra with yogurt?
No, add the yogurt to baked okra with yogurt after the okra comes out of the oven. High heat can make yogurt separate or turn watery, while serving it as a cool sauce preserves its creamy texture.
How long does baked okra with yogurt take to cook?
Baked okra with yogurt usually takes about 20–30 minutes in a moderately hot oven. The exact time depends on the size of the okra and how full the tray is; it is ready when tender with lightly browned edges.
What goes well with baked okra with yogurt?
Baked okra with yogurt pairs well with rice, bulgur, or warm flatbread. A crisp salad with lemon is a good contrast to the creamy topping, and grilled vegetables or a simple bean dish can make the meal more substantial.
Can you make baked okra with yogurt using frozen okra?
Yes, you can make baked okra with yogurt with frozen okra. Thaw and drain it, then pat it thoroughly dry before roasting; frozen okra releases more moisture, so spread it out well and allow for a little extra cooking time if needed.
How should you trim okra for baked okra with yogurt?
For baked okra with yogurt, trim only the tough stem tip and avoid cutting deeply into the pod. A deep cut can release more of okra’s sticky interior. Rinse the pods first, then dry them thoroughly before putting them in the oven.
How do you store leftover baked okra with yogurt?
Store leftover baked okra with yogurt in a covered container in the refrigerator and eat it within a few days. If possible, keep the yogurt separate from the roasted okra; reheat the okra gently and add the sauce afterward.
Can baked okra with yogurt be served cold?
Yes, baked okra with yogurt can be served cold, though it is often best with warm or room-temperature okra and cool yogurt. If serving it chilled, keep the yogurt topping separate until serving so the roasted okra does not become soggy.
Can baked okra with yogurt turn crispy in the oven?
Baked okra with yogurt can brown at the edges, but it is not usually as crisp as fried okra. Dry the pods well, space them apart on the tray, and wait until after roasting to add the yogurt sauce.
Baked okra with yogurt Vitamins & Minerals
Vitamins
Vitamin K
43.2µg · 36% DV
Vitamin C
25.56mg · 28% DV
B2
0.25mg · 19% DV
Folate
75.6µg · 19% DV
Minerals
Manganese
0.56mg · 24% DV
Copper
0.2mg · 22% DV
Calcium
202mg · 20% DV
Phosphorus
140mg · 20% DV
Potassium ⭐
497mg · 15% DV
Sodium
76mg · 3% DV
Baked okra with yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked okra with yogurt
To burn the 122 calories in 1 cup (medium) (180 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 with yogurt?
Baked okra with yogurt is a home-style vegetable dish: okra is baked until tender and served with yogurt, either spooned over the top or on the side. It is a Turkish-style take on okra, rather than one fixed regional recipe, and offers an alternative to the more familiar stewed preparations.
The okra’s mild, vegetal flavour pairs well with cool, tangy yogurt. Serve it warm or at room temperature as a side with rice, grains or other vegetables. It provides fibre and calcium, with 2.7 g of fibre per 100 g. For a lighter plate, use a modest amount of oil when baking and choose plain yogurt.
How Nutritious Is Baked okra with yogurt?
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 with yogurt 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 with yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Baked okra with yogurt Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked okra with yogurt Fat Profile
SATURATED
2.07g
MONOUNSATURATED
1.3g
POLYUNSATURATED
0.56g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.