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Okra (Cooked) Calories
Low calorie, high fiber, source of vitamin C and folate
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Okra (Cooked) (160 g) has 35 calories. That works out to 22 calories per 100 g. It contains 7 g of carbs, 3 g of protein, 0.3 g of fat and 4 g of fiber. Its 51.2 µg of Vitamin K covers 43% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Okra (Cooked) Nutrition Facts
Selected: 1 cup (medium) · 160 g
35
KCAL / 160G
Carbs
7g
· 3% DV
Protein
3g
· 6% DV
Fat
0.3g
· 0% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 28% · Fat 6%
Okra (Cooked) nutrition facts table · 1 cup (medium) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 35 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3.2 mg | 0% |
| Total carbohydrate | 7 g | 3% |
| Fiber | 4 g | 14% |
| Protein | 3 g | 6% |
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 Okra (Cooked)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 160 g | 35 kcal |
| 1 piece (whole) | 12 g | 3 kcal |
| 1 tablespoon (chopped) | 15 g | 3 kcal |
| 5 piece (whole) | 60 g | 13 kcal |
| ½ cup (small) | 80 g | 18 kcal |
| 100 g | 100 g | 22 kcal |
| 1 serving (medium) | 100 g | 22 kcal |
| 1 cup (chopped) | 130 g | 29 kcal |
| 1 cup (thick) | 180 g | 40 kcal |
| 2 cup (large) | 320 g | 70 kcal |
Calculated from 22 calories per 100 g.
Frequently Asked Questions About Okra (Cooked)
Why is cooked okra slimy?
Cooked okra releases a natural gel-like substance called mucilage when its cells are cut and heated with moisture. The slippery texture is normal and does not mean the okra has spoiled; slicing it small or stirring it often can make it more noticeable.
What does cooked okra taste like?
Cooked okra has a mild, slightly grassy flavor, sometimes compared with green beans or eggplant. Its taste takes on the seasoning around it, so tomato, lemon, garlic, and spices can make it brighter or more savory.
Can cooked okra be frozen?
Yes, cooked okra can be frozen in airtight, portion-sized containers once it has cooled. Thawed okra may be softer and more watery than freshly cooked okra, so it works especially well in soups, stews, and saucy dishes.
How long does cooked okra last in the refrigerator?
Cooked okra generally keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking rather than leaving it out for hours, and discard it if it develops mold, an unusual odor, or an unexpected appearance.
How do you reheat cooked okra?
Reheat cooked okra gently in a saucepan over low heat, adding a small splash of water if the sauce has thickened. Stir it just enough to heat evenly, and make sure the entire dish is thoroughly hot before serving.
What should you serve with cooked okra?
Cooked okra pairs well with rice, cornbread, or another grain that can absorb its sauce. In a Turkish-style meal, it is often served with pilaf and yogurt; grilled meat or beans can make it a more substantial meal.
Can you eat the seeds inside cooked okra?
Yes, the small seeds inside cooked okra are edible and are usually eaten with the pod. There is no need to remove them, though seeds in especially large, mature pods can feel firmer than those in young okra.
Does cooking okra destroy its vitamin C?
Cooking can reduce some of okra’s vitamin C, but it does not remove all of its nutrients. Longer boiling tends to cause greater losses; using a shorter cooking time and adding the cooking liquid to the dish can help preserve nutrients.
Is cooked okra good for blood sugar?
Cooked okra contains fiber, which can slow digestion, but it should not be treated as a way to control or treat diabetes. People taking glucose-lowering medication should follow their usual care plan and discuss major dietary changes with their clinician.
Can cooked okra help with digestion?
Cooked okra provides dietary fiber, which supports regular bowel movements as part of a varied diet. A sudden large serving may cause gas or bloating in some people, so increasing fiber gradually and drinking enough fluids can help.
Okra (Cooked) Vitamins & Minerals
Vitamins
Vitamin K
51.2µg · 43% DV
Biotin
9.6µg · 32% DV
B1
0.32mg · 27% DV
Folate
96µg · 24% DV
Minerals
Manganese
0.43mg · 19% DV
Copper
0.13mg · 14% DV
Magnesium
58mg · 14% DV
Calcium
123mg · 12% DV
Potassium ⭐
216mg · 6% DV
Sodium
3.2mg · 0% DV
Okra (Cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Okra (Cooked)
To burn the 35 calories in 1 cup (medium) (160 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 Okra (Cooked)?
Cooked okra is made from the tender green seed pods of the okra plant, a vegetable believed to have originated in Africa and now used in cuisines around the world. Its mild, grassy flavour and soft, slightly slippery texture become more noticeable when simmered; the small seeds remain visible in sliced rounds.
In the American South, okra is often added to gumbo or fried, while across South Asia and the Middle East it is commonly cooked with spices, tomatoes or onions and served with rice or flatbread. It is naturally low in calories and provides fibre: a 100 g portion has 22 calories and 2.5 g of fibre. For a brighter, less slippery result, cook it briefly and finish with lemon or vinegar.
How Nutritious Is Okra (Cooked)?
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 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
0.06g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.