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Fiber-rich, lightly tangy, vegetable-based soup
In season: Summer · Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 bottle (medium) of Dried okra soup (250 g) has 103 calories. That works out to 41 calories per 100 g. It contains 16.8 g of carbs, 4.5 g of protein, 2.8 g of fat and 5.8 g of fiber. Its 45 µg of Vitamin K covers 38% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Selected: 1 bottle (medium) · 250 g
103
KCAL / 250G
Carbs
16.8g
· 6% DV
Protein
4.5g
· 9% DV
Fat
2.8g
· 4% DV
Fiber
5.8g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 16% · Fat 23%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 103 kcal | |
| Total fat | 2.8 g | 4% |
| Saturated fat | 0.45 g | 2% |
| Trans fat | 0 g | |
| Sodium | 525 mg | 23% |
| Total carbohydrate | 16.8 g | 6% |
| Fiber | 5.8 g | 21% |
| Protein | 4.5 g | 9% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 bottle (medium) | 250 g | 103 kcal |
| 1 tablespoon (whole) | 15 g | 6 kcal |
| 100 g | 100 g | 41 kcal |
| 1 serving (small) | 150 g | 62 kcal |
| 1 cup (small) | 180 g | 74 kcal |
| 1 cup (medium) | 250 g | 103 kcal |
| 1 serving (large) | 300 g | 123 kcal |
| 1 bottle (large) | 330 g | 135 kcal |
Calculated from 41 calories per 100 g.
Dried okra soup is made with dried okra, onion, tomato paste or tomatoes, and broth or water. Many versions add lemon or another souring ingredient, while meat is optional and depends on the regional or family recipe.
To make dried okra soup, briefly boil the dried okra in water with lemon, then drain it and simmer it with sautéed onion, tomato paste, and broth. Cook gently and avoid stirring vigorously so the okra keeps its shape.
No, dried okra usually does not need a long soak for dried okra soup. Remove any thread, rinse it, then briefly boil it in lemon water and drain it; this softens it without leaving it waterlogged.
Dried okra soup is often intentionally tangy because cooks add lemon, sumac, or another sour ingredient. Start with a small amount and adjust near the end of cooking, since the sourness becomes more noticeable as the soup simmers.
For less slime in dried okra soup, briefly boil the okra with lemon or vinegar and drain it before adding it to the pot. Simmer gently, avoid constant stirring, and stop cooking once the okra is tender.
Yes, dried okra soup can be made without meat. Onion, tomato paste, and vegetable broth provide a flavorful base; lemon or another souring ingredient gives the tangy taste found in many traditional versions.
Dried okra soup tastes savory and gently tangy, with a distinctive soft, slightly slippery texture from the okra. The exact flavor varies with the souring ingredient and whether the broth is made with meat or vegetables.
Yes, fresh okra can be used, but the result will not have quite the same concentrated flavor or texture as dried okra soup. Add fresh pods later in cooking, since they soften faster and can become mushy if simmered too long.
Dried okra soup is a traditional Turkish dish especially associated with Konya and central Anatolian cooking. Drying okra makes it available beyond its fresh season, and recipes commonly pair it with a tangy broth.
Keep leftover dried okra soup in a covered container in the refrigerator and use it within a few days. Reheat only the portion you plan to eat, bringing it thoroughly hot while stirring gently to protect the okra.
Vitamins
Vitamin K
45µg · 38% DV
Folate
60µg · 15% DV
B1
0.1mg · 8% DV
B5
0.4mg · 8% DV
Minerals
Manganese
0.55mg · 24% DV
Sodium
525mg · 23% DV
Copper
0.18mg · 20% DV
Calcium
145mg · 14% DV
Potassium ⭐
425mg · 13% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 103 calories in 1 bottle (medium) (250 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.
Dried okra soup is a Turkish home-style soup made with small okra pods that have been dried, then simmered with onion and tomato paste. Some regional versions include meat, while meat-free versions let the vegetables and the broth’s tangy seasoning take the lead. It is part of a broader tradition of preserving summer produce for colder months.
The okra softens as it cooks, giving the soup a tender texture and a gently tart, savoury flavour. In Turkey it is served hot as a starter or as part of a winter meal, often with bread or rice; it also fits comfortably into a plant-based menu when made without meat. It provides fibre, with 2.3 g per 100 g. For a lighter bowl, use less oil and let lemon bring the brightness.
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.
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.
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.
No known major allergens
Vegan
✓ 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
SATURATED
0.45g
MONOUNSATURATED
0.8g
POLYUNSATURATED
0.53g
Omega 6:3 ratio 5.6:1
Above the ideal 4:1 (5.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.