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Oil-free cooked okra Calories
Low-calorie, fiber-containing okra cooked without added oil.
In season: Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Oil-free cooked okra (160 g) has 35 calories. That works out to 22 calories per 100 g. It contains 7.3 g of carbs, 3 g of protein, 0.3 g of fat and 4 g of fiber. Its 65.1 µg of Vitamin K covers 54% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
What is Oil-free cooked okra?
Oil-free cooked okra is made by boiling or steaming fresh okra without added fat. Across its home regions, including West Africa and South Asia, okra is also used in soups and stews; in the US South, it is often stewed or breaded and fried. Cooked simply, it has a mild, grassy taste and a tender texture, with the characteristic slight slipperiness inside the pods. Serve it as a side with a squeeze of lemon, or add it to a grain bowl or stew. At 22 calories and 2.5 g of fibre per 100 g, it is a light, fibre-containing vegetable; pair it with beans or another protein for a fuller meal.
Oil-free cooked okra Nutrition Facts
Selected: 100 g
22
KCAL / 100G
Carbs
4.5g
· 2% DV
Protein
1.9g
· 4% DV
Fat
0.2g
· 0% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 28% · Fat 6%
Oil-free cooked okra Vitamins & Minerals
Vitamins
Vitamin K
40.7µg · 34% DV
Vitamin C
16.3mg · 18% DV
Folate
46µg · 12% DV
Biotin
2.3µg · 8% DV
Minerals
Magnesium
57mg · 14% DV
Zinc
1mg · 9% DV
Calcium
77mg · 8% DV
Phosphorus
35mg · 5% DV
How Nutritious Is Oil-free cooked okra?
Nutrient density
Very 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.
Satiety score
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.
Oil-free cooked okra Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-free cooked okra
To burn the 22 calories in 100 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.
Is Oil-free cooked 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 Oil-free cooked okra Contain Allergens?
No known major allergens
Which Diets Is Oil-free cooked 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
Oil-free cooked okra Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.09g
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Frequently Asked Questions About Oil-free cooked okra
Why is oil-free cooked okra slimy?
Oil-free cooked okra can be slimy because okra naturally releases mucilage, a gel-like substance, when cut and heated. The texture is often more noticeable if the pods are chopped, stirred frequently, or cooked for a long time.
How do you cook oil-free okra without making it mushy?
Cook oil-free okra gently and avoid frequent stirring. Add lemon juice, vinegar, or tomato for acidity, and stop cooking once the pods are tender; cutting into the pods can release more mucilage and make the dish softer.
Can you freeze oil-free cooked okra?
Yes, you can freeze oil-free cooked okra, although it may be softer or slimier after thawing. Cool it promptly, pack it in an airtight container in meal-sized portions, and thaw it in the refrigerator before reheating.
How long does oil-free cooked okra last in the refrigerator?
Oil-free cooked okra generally keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and discard it if you notice mold, an off smell, or an unusual change in texture.
Can you reheat oil-free cooked okra?
Yes, oil-free cooked okra can be reheated. Warm it gently in a saucepan, adding a little water if it starts to stick; reheat only the portion you plan to eat rather than repeatedly warming the whole batch.
Should you wash okra before cooking it oil-free?
Yes, rinse okra under cool running water before cooking it oil-free, then dry the pods well. Trim the stems carefully without cutting into the pods, since an open cut can release more of okra’s gel-like mucilage.
Are the seeds in oil-free cooked okra edible?
Yes, the small seeds inside oil-free cooked okra are edible. They usually soften during cooking; unusually hard seeds can be a sign that the pods were overripe.
Can you eat oil-free cooked okra cold?
Yes, oil-free cooked okra can be eaten cold once it has been safely refrigerated. It works as a chilled side dish with lemon or yogurt; discard it if it has been left out for too long or shows signs of spoilage.
What goes well with oil-free cooked okra?
Oil-free cooked okra pairs well with rice, bulgur, flatbread, or a protein such as beans or grilled meat. A squeeze of lemon and fresh herbs can brighten its earthy flavor without adding oil.
Is oil-free cooked okra a good choice for people with diabetes?
Oil-free cooked okra can fit into meals for people with diabetes; its fiber and carbohydrate-containing sides both matter when planning a meal. If you use glucose-lowering medication or need a tailored eating plan, ask your clinician or dietitian for personal guidance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.