🥒
Okra (Cooked) Calories
Low calorie, high fiber, source of vitamin C and folate
CALORIES
GI
POTASSIUM
FIBER
Okra (Cooked) Nutrition Facts
Selected: 100 g
22
KCAL / 100G
Carbs
4.4g
· 65%
Protein
1.9g
· 28%
Fat
0.2g
· 7%
Fiber
2.5g
Okra (Cooked) Vitamins & Minerals
Vitamins
Vitamin K
32µg · 27% DV
Biotin
6µg · 20% DV
B1
0.2mg · 17% DV
Folate
60µg · 15% DV
Minerals
Magnesium
36mg · 9% DV
Calcium
77mg · 8% DV
Iron
1mg · 6% DV
Phosphorus
32mg · 5% DV
Okra (Cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Okra (Cooked) 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 Okra (Cooked) Contain Allergens?
No known major allergens
Which Diets Is Okra (Cooked) 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
Okra (Cooked) Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Okra (Cooked)
Okra (Cooked) — Frequently Asked Questions
How many calories are in cooked okra?
Cooked okra contains 22 calories per 100 g. The same amount also provides 1.9 g protein, 4.4 g carbs, and 0.2 g fat.
Is cooked okra low glycemic and diet-friendly?
Yes. Cooked okra has a glycemic index of 20, and it fits omnivore, vegetarian, vegan, paleo, Mediterranean, flexitarian, and gluten-free diets.
Have another question about Okra (Cooked)?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.