1 piece (medium) of Dry Okra (10 g) has 27 calories. That works out to 270 calories per 100 g. It contains 5.7 g of carbs, 2.3 g of protein, 0.2 g of fat and 2.8 g of fiber. Its 21 µg of Folate covers 5% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

Dry Okra Nutrition Facts

Selected: 100 g

270

KCAL / 100G

Carbs

57g

· 21% DV

Protein

23g

· 46% DV

Fat

2.2g

· 3% DV

Fiber

28g

· 100% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 67% · Protein 27% · Fat 6%

Dry Okra Vitamins & Minerals

Vitamins

Folate

210µg · 53% DV

Vitamin K

53µg · 44% DV

Vitamin A

370µg · 41% DV

Vitamin C

24mg · 27% DV

Minerals

Manganese

1mg · 43% DV

Magnesium

120mg · 29% DV

Iron

5mg · 28% DV

Potassium ⭐

950mg · 28% DV

How Nutritious Is Dry Okra?

Nutrient density

Very high

85/ 100

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

High

73/ 100

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.

Dry Okra Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Dry Okra

To burn the 270 calories in 100 g:

🚶

67min

Walking (5 km/h)

🏃

28min

Running (8 km/h)

🚴

37min

Cycling

🏊

31min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Dry Okra 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 Dry Okra Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Dry Okra 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

Dry Okra Fat Profile

SATURATED

0.3g

MONOUNSATURATED

0.5g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 3.6:1

Below the ideal 4:1 — a good omega balance.

Compare Dry Okra

🍆vs🍅

Dry Okra vs Tomato252 kcal more per 100 g

→🍆vs🥗

Dry Okra vs Mixed Green Salad252 kcal more per 100 g

→🍆vs🫑

Dry Okra vs Red Pepper239 kcal more per 100 g

→🍆vs🥄

Dry Okra vs Boiled Beetroot226 kcal more per 100 g

→

Foods Similar to Dry Okra

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Dry Okra

How many calories and how much protein are in dried okra?

Dried okra provides 270 calories and 23 g of protein per 100 g. The same serving contains 57 g of carbohydrates, 2.2 g of fat, and 28 g of fiber.

Is dried okra low glycemic and suitable for special diets?

Dried okra has a glycemic index of 35, which is in the low-GI range. It is compatible with vegan, vegetarian, paleo, Mediterranean, flexitarian, and gluten-free diets.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 6, 2026