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Small green okra pods and bite-sized pieces of beef sit together in a glossy reddish sauce, served in a shallow bowl.
●Low GI

Mini Okra with Beef Calories

Source of protein and fiber

In season: Summer · Autumn

CALORIES · 100 G

98kcal

GI

25low

POTASSIUM · 100 G

260mg

FIBER · 100 G

2.1g

Quick answer

1 serving (medium) of Mini Okra with Beef (200 g) has 196 calories. That works out to 98 calories per 100 g. It contains 9.4 g of carbs, 17.8 g of protein, 10.4 g of fat and 4.2 g of fiber. Its 1.4 µg of B12 covers 58% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.

Mini Okra with Beef Nutrition Facts

Selected: 1 serving (medium) · 200 g

196

KCAL / 200G

Carbs

9.4g

· 3% DV

Protein

17.8g

· 36% DV

Fat

10.4g

· 13% DV

Fiber

4.2g

· 15% DV

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

Calories come from: Carbs 19% · Protein 35% · Fat 46%

Mini Okra with Beef nutrition facts table · 1 serving (medium) (200 g)

NutrientAmount% DV
Calories196 kcal
Total fat10.4 g13%
Saturated fat3.5 g18%
Trans fat0.16 g
Sodium420 mg18%
Total carbohydrate9.4 g3%
Fiber4.2 g15%
Protein17.8 g36%

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 Mini Okra with Beef?

ServingAmountCalories
1 serving (medium)200 g196 kcal
1 tablespoon (small)20 g20 kcal
100 g100 g98 kcal
1 cup (small)150 g147 kcal
1 serving (large)275 g270 kcal
1 pack (medium)400 g392 kcal
1 bottle (large)500 g490 kcal

Calculated from 98 calories per 100 g.

Frequently Asked Questions About Mini Okra with Beef

What is Mini Okra with Beef?

Mini Okra with Beef is a stew made with small okra pods and beef, commonly cooked with onion, tomato, and a little liquid until the meat is tender. Recipes vary, but keeping the pods intact is a key part of the dish.

How do you keep Mini Okra with Beef from getting slimy?

To reduce sliminess in Mini Okra with Beef, dry the okra well after washing, trim only the stem tip, and avoid stirring vigorously. A tangy ingredient such as lemon or tomato can also help limit the slippery texture.

Is mini okra in Mini Okra with Beef different from regular okra?

Yes, mini okra consists of smaller, more delicate pods than the larger okra commonly sold in many supermarkets. It cooks readily and gives Mini Okra with Beef its characteristic small, intact pieces; regular okra can work, but the texture and appearance will differ.

Can you make Mini Okra with Beef using frozen okra?

Yes, frozen mini okra works in Mini Okra with Beef. Add it straight from frozen rather than thawing it first, since thawed pods can soften and break apart. Stir gently and allow the stew to cook until the beef is tender.

What cut of beef is best for Mini Okra with Beef?

Beef chuck or another braising cut works well in Mini Okra with Beef because slow, gentle cooking makes it tender and flavorful. Cut the beef into even pieces and cook it until tender before adding the more delicate okra.

What spices go well in Mini Okra with Beef?

Onion, garlic, black pepper, and a little paprika pair well with Mini Okra with Beef without overpowering the okra. Tomato and lemon add a pleasant tang. Keep the seasoning simple so the beef and small okra pods remain the focus.

What should you serve with Mini Okra with Beef?

Serve Mini Okra with Beef with rice, flatbread, or another mild grain that can soak up the stew. A spoonful of plain yogurt or a crisp salad also makes a refreshing contrast to its warm, savory flavors.

Can Mini Okra with Beef be made in a slow cooker?

Yes, Mini Okra with Beef can be adapted for a slow cooker. Cook the beef with the aromatics first, then add the mini okra later in the cooking process so the delicate pods are less likely to turn mushy.

How long do leftovers of Mini Okra with Beef last in the fridge?

Leftover Mini Okra with Beef keeps for about three to four days in the refrigerator when promptly cooled and stored in a covered container. Reheat only the portion you plan to eat, heating it thoroughly while stirring gently.

Can you freeze cooked Mini Okra with Beef?

Yes, cooked Mini Okra with Beef can be frozen in airtight, portion-sized containers. The okra may be softer after thawing, so freeze it once cooled and reheat gently; the beef and stew usually hold up well.

Mini Okra with Beef Vitamins & Minerals

Vitamins

B12

1.4µg · 58% DV

B3

5.4mg · 34% DV

Vitamin K

38µg · 32% DV

B6

0.4mg · 24% DV

Minerals

Selenium

21µg · 38% DV

Zinc

3.3mg · 30% DV

Phosphorus

210mg · 30% DV

Copper

0.24mg · 27% DV

Sodium

420mg · 18% DV

Potassium ⭐

520mg · 15% DV

Mini Okra with Beef Glycemic Index

GLYCEMIC INDEX

25
Low
0 Low5570100

GLYCEMIC LOAD

2
Low

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

How to Burn Off Mini Okra with Beef

To burn the 196 calories in 1 serving (medium) (200 g):

🚶

48min

Walking (5 km/h)

🏃

20min

Running (8 km/h)

🚴

27min

Cycling

🏊

23min

Swimming

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

What is Mini Okra with Beef?

Mini Okra with Beef brings tender small okra pods together with beef in a gently simmered stew. It is rooted in Turkish home cooking, where okra is often cooked with meat, tomato and onion; a little lemon can add a pleasant tang. The okra softens while keeping a slight bite, and the beef gives the dish a savoury, hearty character.

In Turkey it is commonly served as a main course with rice, bread or a simple salad. Its protein and fibre make it a filling choice; each 100 g provides 8.9 g of protein. For a lighter meal, use a lean cut and go easy on the cooking oil, or pair a modest serving with extra vegetables.

How Nutritious Is Mini Okra with Beef?

Nutrient density

High

63/ 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

Medium

54/ 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.

Is Mini Okra with Beef 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 Mini Okra with Beef 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 Mini Okra with Beef Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Mini Okra with Beef Fat Profile

SATURATED

3.5g

MONOUNSATURATED

4.7g

POLYUNSATURATED

0.84g

⚖️

Omega 6:3 ratio 8:1

Above the ideal 4:1 (8:1).

Compare Mini Okra with Beef

🍲vs🥩
Mini Okra with Beef vs Ground Beef152 kcal fewer per 100 g
→
🍲vs🍢
Mini Okra with Beef vs Chicken Skewer42 kcal fewer per 100 g
→
🍲vs🥩
Mini Okra with Beef vs Sauteed Lamb132 kcal fewer per 100 g
→
🍲vs🍗
Mini Okra with Beef vs Smoked Turkey12 kcal fewer per 100 g
→

Foods Similar to Mini Okra with Beef

🥩

Ground Beef

250 kcal

🍢

Chicken Skewer

140 kcal

🥩

Sauteed Lamb

230 kcal

🍗

Smoked Turkey

110 kcal

🥩

Beef Kavurma

230 kcal

🍆🍖

Meatballs with Eggplant Purée

155 kcal

🥩

Beef Cubed

250 kcal

🍗

Chicken (Sauteed)

165 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.