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Crispy okra with strained yogurt Calories
Crispy vegetable dish with protein and fiber
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Crispy okra with strained yogurt (150 g) has 267 calories. That works out to 178 calories per 100 g. It contains 23.7 g of carbs, 9.3 g of protein, 15.6 g of fat and 5.4 g of fiber. Its 57 µg of Vitamin K covers 48% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Crispy okra with strained yogurt Nutrition Facts
Selected: 1 serving (medium) · 150 g
267
KCAL / 150G
Carbs
23.7g
· 9% DV
Protein
9.3g
· 19% DV
Fat
15.6g
· 20% DV
Fiber
5.4g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 35% · Protein 14% · Fat 51%
Crispy okra with strained yogurt nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 267 kcal | |
| Total fat | 15.6 g | 20% |
| Saturated fat | 3.27 g | 16% |
| Trans fat | 0.05 g | |
| Sodium | 353 mg | 15% |
| Total carbohydrate | 23.7 g | 9% |
| Fiber | 5.4 g | 19% |
| Protein | 9.3 g | 19% |
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 Crispy okra with strained yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 267 kcal |
| 1 tablespoon (small) | 20 g | 36 kcal |
| 1 piece (mini) | 35 g | 62 kcal |
| 1 cup (chopped) | 90 g | 160 kcal |
| 100 g | 100 g | 178 kcal |
| 1 serving (small) | 120 g | 214 kcal |
| 1 pack (medium) | 180 g | 320 kcal |
| 1 serving (large) | 220 g | 392 kcal |
Calculated from 178 calories per 100 g.
Frequently Asked Questions About Crispy okra with strained yogurt
What is crispy okra with strained yogurt?
Crispy okra with strained yogurt is a dish of crisp-coated okra served with thick, strained yogurt, often seasoned with garlic and salt. The contrast between the crunchy okra and cool, creamy yogurt is central to the dish.
How do you make crispy okra with strained yogurt?
To make crispy okra with strained yogurt, dry the okra well, coat it with a seasoned crisping mixture, and cook until golden. Spread the yogurt on a serving plate and add the okra just before serving so it does not turn soggy.
How do you keep crispy okra with strained yogurt from going soggy?
Keep the yogurt and crispy okra with strained yogurt separate until serving. Moisture from the yogurt softens the coating, and crowded okra steams instead of crisping, so cook it in a single layer and assemble the dish at the last moment.
Can you make crispy okra with strained yogurt in an air fryer?
Yes, crispy okra with strained yogurt can be made in an air fryer. Arrange the coated okra in a single layer, leaving space for hot air to circulate, and cook until crisp, shaking or turning it partway through.
Can you use frozen okra for crispy okra with strained yogurt?
Yes, frozen okra can work for crispy okra with strained yogurt. Thaw it first, drain away the liquid, and pat it thoroughly dry; excess moisture makes the coating less likely to crisp. The finished texture may be softer than with fresh okra.
Why use strained yogurt for crispy okra with strained yogurt?
Strained yogurt gives crispy okra with strained yogurt a thick, creamy base that is less likely to run across the plate. Regular yogurt can be used, but drain it first or it may release liquid and soften the okra.
Can crispy okra with strained yogurt be prepared ahead of time?
You can prepare the yogurt and coat the okra ahead, but cook the okra close to serving time for the best crunch. Keep the prepared components covered and chilled separately, then cook and assemble the dish when you are ready to eat.
What goes well with crispy okra with strained yogurt?
Crispy okra with strained yogurt pairs well with grilled chicken or lamb, rice, and fresh salads. Its cool yogurt and crisp coating also make it a useful side for a meal with simply seasoned vegetables or grilled foods.
Is crispy okra with strained yogurt served hot or cold?
Crispy okra with strained yogurt is best served with the okra warm and the yogurt cool. Put the okra on the yogurt just before eating; letting it sit on the sauce for too long takes away its crisp texture.
Is crispy okra with strained yogurt a healthy side dish?
Crispy okra with strained yogurt can be a satisfying side, combining a vegetable with yogurt, but its overall nutrition depends on the coating and cooking method. Baking or air-frying with a modest amount of oil can make it lighter than deep-frying.
Crispy okra with strained yogurt Vitamins & Minerals
Vitamins
Vitamin K
57µg · 48% DV
B2
0.29mg · 22% DV
Vitamin C
18.9mg · 21% DV
Folate
72µg · 18% DV
Minerals
Phosphorus
189mg · 27% DV
Copper
0.24mg · 27% DV
Manganese
0.47mg · 20% DV
Magnesium
74mg · 18% DV
Sodium
353mg · 15% DV
Potassium ⭐
468mg · 14% DV
Crispy okra with strained yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Crispy okra with strained yogurt
To burn the 267 calories in 1 serving (medium) (150 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 Crispy okra with strained yogurt?
Crispy okra with strained yogurt pairs crisped okra with thick, tangy strained yogurt, either spooned underneath or served alongside. The okra’s gently grassy flavour and crunchy coating contrast with the cool, creamy yogurt. It is a Turkish-style dish, often served as a starter or meze.
Serve it soon after cooking so the okra stays crisp, alongside other small plates or as a side with a main meal. Okra contributes fibre, while the yogurt adds protein; the overall richness depends partly on how much oil is used. For a lighter version, crisp the okra in the oven with just a little oil.
How Nutritious Is Crispy okra with strained 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 Crispy okra with strained yogurt Processed?
NOVA 3
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 Crispy okra with strained yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Crispy okra with strained 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
Crispy okra with strained yogurt Fat Profile
SATURATED
3.27g
MONOUNSATURATED
6.93g
POLYUNSATURATED
3.93g
Omega 6:3 ratio 47.6:1
Above the ideal 4:1 (47.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.