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Okra, cooked with light oil Calories
Good source of fiber, low calorie, contains vitamins C and K
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Okra, cooked with light oil (150 g) has 72 calories. That works out to 48 calories per 100 g. It contains 10.8 g of carbs, 2.8 g of protein, 2.4 g of fat and 4.7 g of fiber. Its 1.2 mg of Manganese covers 51% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Okra, cooked with light oil Nutrition Facts
Selected: 1 serving (medium) · 150 g
72
KCAL / 150G
Carbs
10.8g
· 4% DV
Protein
2.8g
· 6% DV
Fat
2.4g
· 3% DV
Fiber
4.7g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 15% · Fat 28%
Okra, cooked with light oil nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 72 kcal | |
| Total fat | 2.4 g | 3% |
| Saturated fat | 0.33 g | 2% |
| Trans fat | 0 g | |
| Sodium | 12 mg | 1% |
| Total carbohydrate | 10.8 g | 4% |
| Fiber | 4.7 g | 17% |
| Protein | 2.8 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 Serving of Okra, cooked with light oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 72 kcal |
| 1 piece (whole) | 12 g | 6 kcal |
| 1 tablespoon (small) | 18 g | 9 kcal |
| 3 tablespoon (medium) | 54 g | 26 kcal |
| 100 g | 100 g | 48 kcal |
| 1 serving (small) | 120 g | 58 kcal |
| 10 piece (whole) | 120 g | 58 kcal |
| 1 cup (medium) | 160 g | 77 kcal |
| 1 serving (large) | 220 g | 106 kcal |
Calculated from 48 calories per 100 g.
Frequently Asked Questions About Okra, cooked with light oil
How do you keep okra cooked with light oil from getting slimy?
The slime comes from okra’s natural mucilage, which is released when the pods are cut and exposed to moisture. Dry the pods well after washing, trim the stems carefully, and stir okra cooked with light oil as little as possible.
What ingredients go into okra cooked with light oil?
Okra cooked with light oil is commonly made with okra, a small amount of oil, and ingredients such as onion and tomato. Lemon juice or tomato paste may also be used, depending on the recipe.
Can you add lemon to okra cooked with light oil?
Yes, lemon juice is often added to okra cooked with light oil. It brings a bright, tangy flavor and can help limit sliminess; add it to the cooking liquid and avoid frequent stirring so the pods stay intact.
What should you serve with okra cooked with light oil?
Rice, bulgur, flatbread, or yogurt-based sides pair well with okra cooked with light oil. For a lighter meal, serve it with a salad or yogurt rather than making a large portion of rice the main accompaniment.
Can you use frozen okra for okra cooked with light oil?
Yes, frozen okra works for okra cooked with light oil. Add it straight from the freezer rather than thawing it first, which can make the pods softer and more likely to break during cooking.
How should you trim okra for cooking with light oil?
Rinse okra and dry it thoroughly, then carefully shave or trim the cap without cutting into the pod. Cutting too deeply exposes more of the mucilage, which can make okra cooked with light oil slimier.
How long does okra cooked with light oil keep in the fridge?
Okra cooked with light oil generally keeps for 3–4 days in a covered container in the refrigerator. Refrigerate leftovers promptly, and reheat only the portion you plan to eat.
Can you freeze okra cooked with light oil?
Yes, you can freeze okra cooked with light oil in an airtight container once it has cooled. The pods may be softer after thawing, so use the dish in soups, stews, or a reheated meal where texture matters less.
Is okra cooked with light oil eaten hot or cold?
Okra cooked with light oil can be served warm or hot, and it can also be eaten cold if prepared in an olive-oil style. Chill leftovers promptly and serve them straight from the refrigerator or gently reheat them.
Is okra cooked with light oil a good choice for people with diabetes?
Okra cooked with light oil can fit into a balanced meal, but rice, bread, and other sides also affect the meal’s impact on blood sugar. If you use diabetes medication or follow an individualized meal plan, ask your clinician or dietitian about portions.
Okra, cooked with light oil Vitamins & Minerals
Vitamins
Vitamin K
57µg · 48% DV
Vitamin C
21mg · 23% DV
Folate
87µg · 22% DV
B1
0.26mg · 22% DV
Minerals
Manganese
1.17mg · 51% DV
Magnesium
69mg · 16% DV
Copper
0.14mg · 16% DV
Potassium ⭐
428mg · 13% DV
Sodium
12mg · 1% DV
Okra, cooked with light oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Okra, cooked with light oil
To burn the 72 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 Okra, cooked with light oil?
Okra, cooked with light oil, is a simple home-style dish of tender okra simmered with a modest amount of oil, often alongside onion and tomato. It is familiar in Turkish cooking, where cooks may add lemon for brightness and prepare it either with or without meat. With little oil, the vegetable’s mild, grassy flavour stays at the forefront.
Serve it warm with rice, or let it cool to room temperature for a lighter meal, as is common with many Turkish vegetable dishes. It provides fibre while remaining low in calories: a 100 g portion has 48 calories. Pair it with yogurt or grains if you’d like a more substantial plate, and use lemon and herbs to add flavour without relying on extra oil.
How Nutritious Is Okra, cooked with light oil?
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 with light oil 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 with light oil Contain Allergens?
No known major allergens
Which Diets Is Okra, cooked with light oil 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 with light oil Fat Profile
SATURATED
0.33g
MONOUNSATURATED
0.87g
POLYUNSATURATED
0.47g
Omega 6:3 ratio 8.4:1
Above the ideal 4:1 (8.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.