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Okra in Olive Oil with Tomatoes Calories
Provides fiber, vitamin C, and heart-healthy monounsaturated fats
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Okra in Olive Oil with Tomatoes (150 g) has 128 calories. That works out to 85 calories per 100 g. It contains 12.3 g of carbs, 2.6 g of protein, 8.3 g of fat and 4.8 g of fiber. Its 52.5 µg of Vitamin K covers 44% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Okra in Olive Oil with Tomatoes Nutrition Facts
Selected: 1 serving (medium) · 150 g
128
KCAL / 150G
Carbs
12.3g
· 4% DV
Protein
2.6g
· 5% DV
Fat
8.3g
· 11% 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 37% · Protein 8% · Fat 55%
Okra in Olive Oil with Tomatoes nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 128 kcal | |
| Total fat | 8.3 g | 11% |
| Saturated fat | 1.17 g | 6% |
| Trans fat | 0 g | |
| Sodium | 315 mg | 14% |
| Total carbohydrate | 12.3 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 Okra in Olive Oil with Tomatoes?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 128 kcal |
| 1 tablespoon (small) | 15 g | 13 kcal |
| ½ cup (half) | 90 g | 77 kcal |
| 100 g | 100 g | 85 kcal |
| 1 serving (small) | 120 g | 102 kcal |
| 1 cup (medium) | 180 g | 153 kcal |
| 1 serving (large) | 250 g | 213 kcal |
| 1 serving (extra large) | 350 g | 298 kcal |
Calculated from 85 calories per 100 g.
Frequently Asked Questions About Okra in Olive Oil with Tomatoes
How do you keep okra in olive oil with tomatoes from getting slimy?
To reduce sliminess in okra in olive oil with tomatoes, choose small, firm pods, dry them well after washing, and trim the stems without cutting into the seed cavity. Add lemon juice, cook gently, and avoid stirring; shake the pan instead.
How do you make okra in olive oil with tomatoes?
Okra in olive oil with tomatoes is made by softening onion in olive oil, adding tomatoes and trimmed okra, then simmering gently with a little water until tender. Keep the pods intact and let the dish cool before serving for a traditional Turkish-style finish.
Is okra in olive oil with tomatoes served hot or cold?
Okra in olive oil with tomatoes is usually served cold or at room temperature, like many Turkish olive-oil dishes. Chilling it after cooking lets the tomato and olive-oil flavors meld; it can also be served gently warmed if you prefer.
What do you serve with okra in olive oil with tomatoes?
Okra in olive oil with tomatoes pairs well with rice, bulgur, or crusty bread to soak up its tomato sauce. Serve it with a fresh salad or yogurt for a fuller meal, or offer it as part of a spread of small dishes.
Can you make okra in olive oil with tomatoes using frozen okra?
Yes, frozen okra works in okra in olive oil with tomatoes, though the pods may be softer than fresh ones after cooking. Add it while still frozen or partly thawed, and simmer gently rather than stirring so the pods stay as intact as possible.
What kind of tomatoes work best in okra in olive oil with tomatoes?
Ripe, flavorful tomatoes work best in okra in olive oil with tomatoes because they make a naturally juicy sauce. Fresh grated or chopped tomatoes are common, but canned chopped tomatoes can be used when fresh tomatoes are out of season.
Should you trim the stems before cooking okra in olive oil with tomatoes?
Yes, trim the stems of okra for okra in olive oil with tomatoes, but leave the pods closed. Cut around each stem in a small cone shape instead of slicing across the top, which can expose the seeds and release more mucilage.
How long does okra in olive oil with tomatoes keep in the fridge?
Okra in olive oil with tomatoes keeps for about three days in a covered container in the refrigerator. Refrigerate it after it cools rather than leaving it out for an extended period, and take out only the portion you plan to serve.
Can you freeze cooked okra in olive oil with tomatoes?
Yes, you can freeze cooked okra in olive oil with tomatoes, but the pods may turn softer and the sauce may separate slightly after thawing. Cool it first, freeze it in airtight portions, and thaw it in the refrigerator before reheating gently.
Is okra in olive oil with tomatoes a Turkish dish?
Yes, okra in olive oil with tomatoes is a home-style Turkish dish, often prepared as a zeytinyağlı—an olive-oil dish served cool or at room temperature. Recipes commonly combine okra with onion, tomatoes, olive oil, and a little lemon.
Okra in Olive Oil with Tomatoes Vitamins & Minerals
Vitamins
Vitamin K
52.5µg · 44% DV
Vitamin C
21.75mg · 24% DV
Folate
63µg · 16% DV
B6
0.26mg · 15% DV
Minerals
Manganese
0.43mg · 19% DV
Copper
0.17mg · 19% DV
Sodium
315mg · 14% DV
Magnesium
54mg · 13% DV
Potassium ⭐
405mg · 12% DV
Okra in Olive Oil with Tomatoes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Okra in Olive Oil with Tomatoes
To burn the 128 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 in Olive Oil with Tomatoes?
Okra in olive oil with tomatoes is a Turkish home-style dish, gently cooked with ripe tomatoes and olive oil. Recipes vary, but onion is often added, and a little lemon may bring extra brightness. The tomatoes lend a mild tang, while the okra becomes tender; careful cooking helps it keep its shape.
It is commonly served cool or at room temperature as part of a Turkish summer spread, alongside other olive-oil dishes, or as a side with rice and bread. Okra contributes fibre, while olive oil gives the dish unsaturated fats; a 100 g portion provides 3.2 g of fibre. For a lighter version, use the oil sparingly and let the tomatoes provide plenty of moisture.
How Nutritious Is Okra in Olive Oil with Tomatoes?
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 in Olive Oil with Tomatoes 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 in Olive Oil with Tomatoes Contain Allergens?
No known major allergens
Which Diets Is Okra in Olive Oil with Tomatoes 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 in Olive Oil with Tomatoes Fat Profile
SATURATED
1.17g
MONOUNSATURATED
5.73g
POLYUNSATURATED
0.93g
Omega 6:3 ratio 13.8:1
Above the ideal 4:1 (13.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.