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Fiber-rich okra with smoky Urfa pepper
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Fried Okra with Urfa Pepper (150 g) has 218 calories. That works out to 145 calories per 100 g. It contains 15.3 g of carbs, 3.2 g of protein, 16.7 g of fat and 4.8 g of fiber. Its 1.2 mg of Manganese covers 53% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 150 g
218
KCAL / 150G
Carbs
15.3g
· 6% DV
Protein
3.2g
· 6% DV
Fat
16.7g
· 21% DV
Fiber
4.8g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 27% · Protein 6% · Fat 67%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 218 kcal | |
| Total fat | 16.7 g | 21% |
| Saturated fat | 1.88 g | 9% |
| Trans fat | 0 g | |
| Sodium | 188 mg | 8% |
| Total carbohydrate | 15.3 g | 6% |
| Fiber | 4.8 g | 17% |
| Protein | 3.2 g | 6% |
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 serving (medium) | 150 g | 218 kcal |
| 1 piece (small) | 8 g | 12 kcal |
| 1 tablespoon (small) | 15 g | 22 kcal |
| 10 piece (medium) | 80 g | 116 kcal |
| 1 cup (small) | 85 g | 123 kcal |
| 100 g | 100 g | 145 kcal |
| 1 cup (medium) | 130 g | 189 kcal |
| 20 piece (large) | 160 g | 232 kcal |
| 1 serving (large) | 220 g | 319 kcal |
Calculated from 145 calories per 100 g.
To make fried okra with Urfa pepper, wash the pods, dry them thoroughly, trim the stems without cutting into the pods, then fry and season with Urfa pepper. Dry okra browns better and is less likely to splatter.
For less slimy fried okra with Urfa pepper, dry the pods completely and avoid slicing through their bodies before frying. Cook them in small batches in sufficiently hot oil so they spend less time cooking and retain a firmer texture.
For crispy fried okra with Urfa pepper, use dry pods, avoid crowding the pan, and drain the fried okra on a rack or paper towel. Small, similarly sized pods tend to cook more evenly than oversized ones.
Fried okra with Urfa pepper can be mildly warm or quite spicy, depending on the pepper and how much is used. Urfa pepper is also known for its smoky, gently fruity flavor, so you can start with a little and add more at serving.
Urfa pepper gives fried okra a distinctive smoky, earthy flavor with a gentle fruity note and lingering warmth. It is not interchangeable with ordinary black pepper; use it as a finishing seasoning so its aroma remains noticeable.
Garlicky yogurt or a lemon-based dip pairs well with fried okra with Urfa pepper. Add the sauce at the table rather than coating the okra in advance, which helps the fried surface stay crisp.
Serve fried okra with Urfa pepper with a fresh salad, rice, or a cooling yogurt dish. The crisp, smoky okra works especially well alongside something bright or cool rather than another heavily fried side.
Yes, you can reheat fried okra with Urfa pepper, though it will not be quite as crisp as when freshly cooked. Warm it in a hot oven or skillet; microwaving tends to soften the coating and pods.
Fried okra with Urfa pepper can be refrigerated in a covered container and eaten the next day. Chilling softens its crisp texture, so reheat it in an oven or skillet and avoid leaving it at room temperature for an extended period.
Yes, you can make fried okra with Urfa pepper in an air fryer by lightly coating the dry pods with oil and cooking them in a single layer. They may be less rich than deep-fried okra, and the basket should not be crowded.
Vitamins
Vitamin K
58.5µg · 49% DV
Vitamin C
21.75mg · 24% DV
Folate
81µg · 20% DV
Vitamin E
2.85mg · 19% DV
Minerals
Manganese
1.23mg · 53% DV
Copper
0.18mg · 20% DV
Magnesium
78mg · 19% DV
Phosphorus
101mg · 14% DV
Potassium ⭐
428mg · 13% DV
Sodium
188mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 218 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.
Fried Okra with Urfa Pepper brings together okra and isot, the smoky, gently hot chilli associated with Şanlıurfa in southeastern Turkey. The okra is fried until lightly browned, giving it a crisp-edged exterior and a tender centre, while the pepper adds savoury depth. In Turkey, okra is more often familiar as a stew, so this preparation makes a welcome warm side or meze; it also works alongside grilled vegetables, rice or a simple salad. Okra contributes fibre, while frying makes the dish relatively rich in fat. Serve it with lemon for a brighter contrast, or use less oil and bake the okra for a lighter version.
Medium
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
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.88g
MONOUNSATURATED
5.1g
POLYUNSATURATED
7.5g
Omega 6:3 ratio 91.9:1
Above the ideal 4:1 (91.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.