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Okra Calories
Rich in vitamin C and fiber, low-calorie vegetable
CALORIES
GI
POTASSIUM
FIBER
Okra Nutrition Facts
Selected: 100 g
33
KCAL / 100G
Carbs
7.5g
· 75%
Protein
2g
· 20%
Fat
0.2g
· 5%
Fiber
3.2g
Okra Vitamins & Minerals
Vitamins
Vitamin C
23mg · 26% DV
Vitamin K
31µg · 26% DV
Biotin
6µg · 20% DV
B1
0.2mg · 17% DV
Minerals
Manganese
1mg · 43% DV
Magnesium
57mg · 14% DV
Zinc
1mg · 9% DV
Phosphorus
61mg · 9% DV
Okra Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Okra Processed?
NOVA 1
Unprocessed
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 Okra Contain Allergens?
No known major allergens
Which Diets Is 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
✓ Suitable
Low FODMAP
— Not suitable
Okra Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Okra
Okra — Frequently Asked Questions
How many calories are in okra?
Okra contains 33 calories per 100 grams. This makes it a low-calorie vegetable option.
How much protein does okra have?
Okra provides 2 grams of protein per 100 grams. It can contribute plant-based protein to a meal.
Is okra high in carbohydrates?
Okra contains 7.5 grams of carbohydrates per 100 grams. Its carbohydrate amount can be considered when planning portions.
Is okra a good source of fiber?
Okra contains 3.2 grams of fiber per 100 grams. It can add fiber to the overall meal.
What is the glycemic index of okra?
Okra has a glycemic index of 20. This places it in the low-glycemic-index range.
Does okra raise blood sugar quickly?
With a glycemic index of 20, okra is a low-glycemic-index food. Portion size still affects total carbohydrate intake.
Is okra keto-friendly?
Okra is listed as compatible with a keto diet. Since it contains 7.5 grams of carbohydrates per 100 grams, portion size matters.
Is okra suitable for vegan and vegetarian diets?
Yes, okra is compatible with vegan and vegetarian diets. It is also listed as suitable for omnivore, pescatarian, Mediterranean, flexitarian, paleo, and gluten-free eating patterns.
Is okra gluten-free?
Okra is listed as compatible with a gluten-free diet. It is an unprocessed vegetable.
Does okra contain much fat?
Okra is very low in fat, with 0.2 grams per 100 grams. It is classified as an unprocessed food.
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Nutrition data compiled from USDA FoodData Central and scientific sources.