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Air fryer okra Calories
Low-calorie, fiber-rich, contains vitamins C and K
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Air fryer okra has 58 calories. It contains 8.8 g of carbs, 1.9 g of protein, 2.4 g of fat and 3.6 g of fiber. Its 42 µg of Vitamin K covers 35% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Air fryer okra Nutrition Facts
Selected: 100 g
58
KCAL / 100G
Carbs
8.8g
· 3% DV
Protein
1.9g
· 4% DV
Fat
2.4g
· 3% DV
Fiber
3.6g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 12% · Fat 33%
Air fryer okra nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 58 kcal | |
| Total fat | 2.4 g | 3% |
| Saturated fat | 0.32 g | 2% |
| Trans fat | 0 g | |
| Sodium | 8 mg | 0% |
| Total carbohydrate | 8.8 g | 3% |
| Fiber | 3.6 g | 13% |
| Protein | 1.9 g | 4% |
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 Air fryer okra?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 140 g | 81 kcal |
| 1 piece (whole) | 12 g | 7 kcal |
| 1 ounce (whole) | 28 g | 16 kcal |
| 6 piece (whole) | 72 g | 42 kcal |
| 1 serving (small) | 80 g | 46 kcal |
| 100 g | 100 g | 58 kcal |
| 1 cup (chopped) | 100 g | 58 kcal |
| 10 piece (whole) | 120 g | 70 kcal |
| 1 serving (large) | 220 g | 128 kcal |
Calculated from 58 calories per 100 g.
Frequently Asked Questions About Air fryer okra
How do you make air fryer okra?
To make air fryer okra, rinse the pods, dry them thoroughly, trim the stems, and toss with a little oil and seasoning. Arrange them in a single layer and cook until tender with lightly browned edges, shaking the basket partway through.
Why is air fryer okra slimy?
Air fryer okra can turn slimy when the pods are wet or cut into small pieces before cooking. Dry them well, keep larger pods whole or halve them lengthwise, and avoid overcrowding the basket so moisture can escape.
How do you get air fryer okra crispy?
Air fryer okra gets crispier when it is completely dry and spread out in a single layer. A light coating of oil helps the surface brown; shaking the basket during cooking helps expose more sides to the hot air.
Can you cook frozen okra in an air fryer?
Yes, frozen okra can go straight into the air fryer without thawing. Spread it out so steam can escape, and expect a softer result than with fresh pods; excess ice or moisture can prevent browning.
Should you wash okra before making air fryer okra?
Yes, rinse okra before air frying, then dry every pod thoroughly. Water left on the surface creates steam in the basket, which makes air fryer okra less browned and can worsen its slippery texture.
Should air fryer okra be cooked whole or sliced?
Whole pods usually hold their shape better in air fryer okra and expose less of the sticky interior. Larger pods can be halved lengthwise for more even cooking, while small slices tend to soften faster.
Does air fryer okra need breading?
No, air fryer okra does not need breading; a little oil and seasoning are enough for browned edges. For a more textured coating, toss the dry pods lightly with cornmeal, keeping the layer thin so it does not clump.
How much oil should you use for air fryer okra?
Air fryer okra needs only a light coating of oil, just enough to help the seasoning stick and the surface brown. Toss the pods evenly rather than pouring oil into the basket, which can leave some pieces greasy.
What can you serve with air fryer okra?
Air fryer okra pairs well with grilled chicken, fish, rice, or a bean dish. A tangy yogurt dip or lemon-based sauce also complements its earthy flavor and makes it easy to serve as a vegetable side.
How should you store and reheat leftover air fryer okra?
Store leftover air fryer okra in a covered container in the refrigerator once it has cooled, and eat it soon for the best texture. Reheat it in the air fryer in a single layer; a microwave tends to make it softer.
Air fryer okra Vitamins & Minerals
Vitamins
Vitamin K
42µg · 35% DV
Vitamin C
16mg · 18% DV
B1
0.18mg · 15% DV
Folate
58µg · 14% DV
Minerals
Manganese
0.78mg · 34% DV
Magnesium
48mg · 11% DV
Copper
0.1mg · 11% DV
Potassium ⭐
310mg · 9% DV
Sodium
8mg · 0% DV
Air fryer okra Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Air fryer okra
To burn the 58 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.
What is Air fryer okra?
Air fryer okra is fresh okra, usually trimmed and cut, then cooked in a hot-air fryer with a little oil and optional seasoning. It is a modern, crisp-edged take on a vegetable widely used in cuisines from the American South to South Asia and the Mediterranean. The pods soften inside while the outside browns, without the heavier coating of deep-fried versions.
Serve it hot as a snack, a side with grilled food, or alongside a dip such as yogurt sauce. Its fibre makes it a satisfying vegetable choice, and it provides 58 calories per 100 g. For better browning, dry the pods well and leave room around them in the basket; lemon or a sprinkle of spices works well at the table.
How Nutritious Is Air fryer okra?
Nutrient density
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.
Is Air fryer 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 Air fryer okra Contain Allergens?
No known major allergens
Which Diets Is Air fryer 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
Air fryer okra Fat Profile
SATURATED
0.32g
MONOUNSATURATED
0.58g
POLYUNSATURATED
0.66g
Omega 6:3 ratio 15.5:1
Above the ideal 4:1 (15.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.