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Braised Okra Calories
Low calorie, high fiber, source of vitamin C and K
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Braised Okra (150 g) has 57 calories. That works out to 38 calories per 100 g. It contains 11 g of carbs, 2.6 g of protein, 0.6 g of fat and 4.8 g of fiber. Its 54 µg of Vitamin K covers 45% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Braised Okra Nutrition Facts
Selected: 1 serving (medium) · 150 g
57
KCAL / 150G
Carbs
11g
· 4% DV
Protein
2.6g
· 5% DV
Fat
0.6g
· 1% DV
Fiber
4.8g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 74% · Protein 17% · Fat 9%
Braised Okra nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 57 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Trans fat | 0 g | |
| Sodium | 15 mg | 1% |
| Total carbohydrate | 11 g | 4% |
| Fiber | 4.8 g | 17% |
| Protein | 2.6 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 Serving of Braised Okra?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 57 kcal |
| 1 piece (medium) | 50 g | 19 kcal |
| 1 serving (extra small) | 75 g | 29 kcal |
| 100 g | 100 g | 38 kcal |
| 1 serving (small) | 100 g | 38 kcal |
| 2 piece (medium) | 100 g | 38 kcal |
| 1 cup (medium) | 180 g | 68 kcal |
| 1 serving (large) | 250 g | 95 kcal |
| 1 serving (extra large) | 300 g | 114 kcal |
Calculated from 38 calories per 100 g.
Frequently Asked Questions About Braised Okra
Why does Braised Okra get slimy?
Braised Okra can become slimy because okra releases a natural gel when cut and cooked. Over-stirring, overcooking, or letting the pods break apart makes the texture more noticeable; acidic ingredients such as tomatoes or lemon can help limit it.
How do you make Braised Okra less slimy?
To make Braised Okra less slimy, keep the pods intact, avoid stirring repeatedly, and cook them gently until just tender. Lemon juice, vinegar, or tomatoes add acidity that can reduce the gel-like texture.
What is Braised Okra made with?
Braised Okra is typically cooked with onion, tomatoes or tomato paste, oil, and seasonings; lemon is also common. Some versions include meat, while others are vegetable-based, and the exact ingredients vary by regional and family recipe.
What does Braised Okra taste like?
Braised Okra tastes mild and slightly grassy, with a tender texture that takes on the flavor of its sauce. Tomato and lemon make it tangy, while spices or meat give particular versions a deeper, more savory taste.
What do you serve with Braised Okra?
Serve Braised Okra with rice, flatbread, or another grain to soak up its sauce. A cooling side such as plain yogurt or a crisp salad also works well, especially with a tangy tomato-based version.
Can you freeze Braised Okra?
Yes, Braised Okra can be frozen in an airtight container once cooled. The pods may soften or break apart after thawing, so freeze it in meal-sized portions and reheat gently rather than stirring vigorously.
How long does Braised Okra last in the refrigerator?
Braised Okra generally keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooling, and discard it if it develops mold, an off smell, or an unusual appearance.
Can Braised Okra be reheated?
Yes, Braised Okra reheats well, though its pods may become softer. Warm it gently in a saucepan, adding a splash of water if the sauce has thickened, and stir carefully to keep the okra intact.
Is Braised Okra healthy?
Yes, Braised Okra is a fiber-rich vegetable dish that provides vitamins C and K. Its overall nutritional profile also depends on how much oil is used and whether the recipe includes meat.
Can people with diabetes eat Braised Okra?
Yes, Braised Okra can fit into many diabetes meal plans as a fiber-rich vegetable dish. The full meal matters too, especially the rice, bread, or other foods served alongside it; ask your clinician or dietitian for advice tailored to you.
Braised Okra Vitamins & Minerals
Vitamins
Vitamin K
54µg · 45% DV
Vitamin C
24mg · 27% DV
Folate
55.5µg · 14% DV
Biotin
3.75µg · 13% DV
Minerals
Manganese
0.59mg · 26% DV
Magnesium
69mg · 16% DV
Copper
0.12mg · 13% DV
Calcium
123mg · 12% DV
Potassium ⭐
330mg · 10% DV
Sodium
15mg · 1% DV
Braised Okra Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Braised Okra
To burn the 57 calories in 1 serving (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 Braised Okra?
Braised Okra is made by gently cooking okra, often with onion and tomato, until tender. Versions are familiar across parts of Africa, the Middle East, the Mediterranean and South Asia, with seasonings and additions varying from one kitchen to another.
The pods turn soft and pleasantly silky, with a mild, grassy flavour that pairs well with tomato’s sweetness and a squeeze of lemon. Serve it as a vegetable side or spoon it over rice; in Turkish cooking, a meat-free version may also be served cool or at room temperature, while meat versions are usually served hot. It is low in calories and provides fibre, so it works well alongside a more substantial main dish.
How Nutritious Is Braised 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 Braised 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 Braised Okra Contain Allergens?
No known major allergens
Which Diets Is Braised 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
Braised Okra Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.14g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.