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Source of protein and fiber
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 196 kcal | |
| Total fat | 10.4 g | 13% |
| Saturated fat | 3.5 g | 18% |
| Trans fat | 0.16 g | |
| Sodium | 420 mg | 18% |
| Total carbohydrate | 9.4 g | 3% |
| Fiber | 4.2 g | 15% |
| Protein | 17.8 g | 36% |
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) | 200 g | 196 kcal |
| 1 tablespoon (small) | 20 g | 20 kcal |
| 100 g | 100 g | 98 kcal |
| 1 cup (small) | 150 g | 147 kcal |
| 1 serving (large) | 275 g | 270 kcal |
| 1 pack (medium) | 400 g | 392 kcal |
| 1 bottle (large) | 500 g | 490 kcal |
Calculated from 98 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 196 calories in 1 serving (medium) (200 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.
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.
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
— 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
SATURATED
3.5g
MONOUNSATURATED
4.7g
POLYUNSATURATED
0.84g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.