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Oil-Free Okra and Carrot Salad Calories
A vegetable salad made with okra and carrots, with no added oil.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Oil-Free Okra and Carrot Salad (150 g) has 48 calories. That works out to 32 calories per 100 g. It contains 10.6 g of carbs, 2.4 g of protein, 0.3 g of fat and 4.4 g of fiber. Its 420 µg of Vitamin A covers 47% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Oil-Free Okra and Carrot Salad Nutrition Facts
Selected: 1 cup (medium) · 150 g
48
KCAL / 150G
Carbs
10.6g
· 4% DV
Protein
2.4g
· 5% DV
Fat
0.3g
· 0% DV
Fiber
4.4g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 18% · Fat 4%
Oil-Free Okra and Carrot Salad nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 48 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 18 mg | 1% |
| Total carbohydrate | 10.6 g | 4% |
| Fiber | 4.4 g | 16% |
| Protein | 2.4 g | 5% |
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 Cup of Oil-Free Okra and Carrot Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 48 kcal |
| 1 tablespoon (small) | 15 g | 5 kcal |
| 2 tablespoon (medium) | 30 g | 10 kcal |
| ½ cup (small) | 75 g | 24 kcal |
| 100 g | 100 g | 32 kcal |
| 1 serving (medium) | 120 g | 38 kcal |
| 1 serving (large) | 200 g | 64 kcal |
| 1.5 cup (large) | 225 g | 72 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Oil-Free Okra and Carrot Salad
How do you make Oil-Free Okra and Carrot Salad?
To make Oil-Free Okra and Carrot Salad, cook the okra and carrots until just tender, drain them well, then toss with lemon juice or vinegar and seasonings. Keeping the okra slightly firm helps the salad hold its shape.
How do you stop okra from getting slimy in Oil-Free Okra and Carrot Salad?
Cook the okra briefly and avoid stirring it repeatedly to reduce sliminess in Oil-Free Okra and Carrot Salad. Dry it after washing, trim the stems without cutting into the pods, and add lemon juice or vinegar during cooking if desired.
What ingredients go in Oil-Free Okra and Carrot Salad?
Okra and carrots are the defining ingredients in Oil-Free Okra and Carrot Salad. Depending on the recipe, lemon juice, vinegar, garlic, herbs, or spices can add flavor; there is no single required dressing for an oil-free version.
Can you use frozen okra in Oil-Free Okra and Carrot Salad?
Yes, frozen okra works in Oil-Free Okra and Carrot Salad. Cook it from frozen according to the package directions, drain off excess liquid, and combine it with the carrots; thawing first can make the pods softer and more prone to breaking.
Should okra be cooked before adding it to Oil-Free Okra and Carrot Salad?
Usually, yes: the okra in Oil-Free Okra and Carrot Salad is cooked until tender rather than added raw. Raw okra is edible but firmer and more mucilaginous, so cooking gives the salad a texture most people expect.
What dressing can you use for Oil-Free Okra and Carrot Salad?
A lemon-juice or vinegar dressing seasons Oil-Free Okra and Carrot Salad without adding oil. Mix it with garlic, black pepper, or chopped herbs, then dress the vegetables shortly before serving to keep their texture distinct.
Is Oil-Free Okra and Carrot Salad served hot or cold?
Oil-Free Okra and Carrot Salad is commonly served chilled or at room temperature. Let the cooked vegetables cool before adding the dressing; chilling also gives the okra and carrots time to take on the seasoning.
What goes well with Oil-Free Okra and Carrot Salad?
Oil-Free Okra and Carrot Salad pairs well with grilled vegetables, beans, or a main dish of fish or meat. It can also sit alongside other salads as part of a light lunch; its tangy dressing complements richer dishes.
How long does Oil-Free Okra and Carrot Salad keep in the fridge?
Oil-Free Okra and Carrot Salad keeps for about 3 days in a covered container in the refrigerator. Store it promptly after it cools, and take out only the portion you plan to serve rather than leaving the whole bowl at room temperature.
Can you make Oil-Free Okra and Carrot Salad ahead of time?
Yes, Oil-Free Okra and Carrot Salad can be prepared a day ahead. Cook and chill the vegetables in a sealed container, then add fresh herbs and adjust the lemon or vinegar just before serving for a brighter flavor.
Oil-Free Okra and Carrot Salad Vitamins & Minerals
Vitamins
Vitamin A
420µg · 47% DV
Vitamin K
45µg · 38% DV
Vitamin C
18mg · 20% DV
Folate
72µg · 18% DV
Minerals
Manganese
0.45mg · 20% DV
Copper
0.15mg · 17% DV
Magnesium
53mg · 13% DV
Potassium ⭐
390mg · 11% DV
Sodium
18mg · 1% DV
Oil-Free Okra and Carrot Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-Free Okra and Carrot Salad
To burn the 48 calories in 1 cup (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.
What is Oil-Free Okra and Carrot Salad?
Oil-Free Okra and Carrot Salad combines okra and carrots without added oil. The vegetables may be cooked and cooled before serving, with the exact cut and preparation varying from one home or recipe to another. Lemon and fresh herbs can add brightness without making the salad heavy.
Okra has a tender, slightly slippery texture, while carrot brings a mild sweetness and a firmer bite. Serve it chilled or at room temperature as a side with a meal, or alongside other salads and mezze-style dishes. It is a light, vegetable-forward choice, with 32 calories per 100 g. For a fresher finish, add lemon and chopped herbs just before serving.
How Nutritious Is Oil-Free Okra and Carrot Salad?
Nutrient density
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.
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.
Is Oil-Free Okra and Carrot Salad 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 Okra and Carrot Salad Contain Allergens?
No known major allergens
Which Diets Is Oil-Free Okra and Carrot Salad 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 Okra and Carrot Salad Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.