Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Okra soup Calories
Rich in fiber and vitamin C, low-calorie vegetable soup
In season: Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Okra soup (250 g) has 80 calories. That works out to 32 calories per 100 g. It contains 15.5 g of carbs, 3.5 g of protein, 1 g of fat and 5.3 g of fiber. Its 62.5 µg of Vitamin K covers 52% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Okra soup?
Okra soup here refers to Turkish bamya çorbası, a soup made with okra, onion and tomato paste; some regional recipes also include meat. It is especially associated with Konya, where a well-known wedding version is made with small dried okra and finished with lemon. Home cooks may instead use fresh okra, so the colour and consistency can vary.
As it cooks, okra turns tender and releases a natural mucilage that gives the broth a gently thick, slippery texture. In Turkey, the Konya style is often served at celebrations alongside rice and other dishes, with lemon to sharpen its savoury, slightly tangy flavour. It is a vegetable-forward source of fibre; for a lighter bowl, choose a meat-free version and use oil sparingly.
Okra soup Nutrition Facts
Selected: 100 g
32
KCAL / 100G
Carbs
6.2g
· 2% DV
Protein
1.4g
· 3% DV
Fat
0.4g
· 1% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 73% · Protein 16% · Fat 11%
Okra soup Vitamins & Minerals
Vitamins
Vitamin K
25µg · 21% DV
Vitamin C
13mg · 14% DV
Folate
35µg · 9% DV
Biotin
2.5µg · 8% DV
Minerals
Sodium
220mg · 10% DV
Calcium
56mg · 6% DV
Iron
1mg · 6% DV
Magnesium
23mg · 5% DV
How Nutritious Is Okra soup?
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.
Okra soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Okra soup
To burn the 32 calories in 100 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.
Is Okra soup 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 soup Contain Allergens?
No known major allergens
Which Diets Is Okra soup Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Okra soup Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Compare Okra soup
Foods Similar to Okra soup
Frequently Asked Questions About Okra soup
How do you make okra soup?
Okra soup is made by simmering sliced okra with aromatics and stock, then adding ingredients such as tomatoes, meat, seafood, or leafy greens according to the regional recipe. Add acidic ingredients like tomato or lemon if you want to temper okra’s mucilaginous texture.
Why is okra soup slimy?
Okra soup becomes slimy because cut okra releases a natural soluble fiber called mucilage, especially as it cooks. The texture is characteristic of many okra soups; adding tomato or lemon and avoiding excessive stirring can make it less pronounced.
What is Nigerian okra soup made of?
Nigerian okra soup commonly combines chopped okra with palm oil, stock, and ingredients such as fish, meat, crayfish, and leafy greens. Recipes vary by region and household, and it is often served with a swallow such as eba, fufu, or pounded yam.
What do you serve with okra soup?
Okra soup is served with different staples around the world. In West African cooking, it often accompanies eba, fufu, or pounded yam; other versions pair well with rice, bread, or a simple grain side that can soak up the broth.
Can you use frozen okra to make okra soup?
Yes, frozen okra works well in okra soup, and it usually does not need to be thawed first. Add it directly to the simmering soup; expect it to soften quickly and release some of its natural thickening mucilage.
How do you make okra soup less slimy?
To make okra soup less slimy, use lemon juice, vinegar, or tomatoes for acidity, and avoid stirring the okra more than necessary. Cooking it briefly can also help preserve firmer pieces, though some mucilage is a natural part of the dish.
Can you make okra soup without meat?
Yes, okra soup can be made without meat. Use vegetable stock and build flavor with onion, garlic, tomato, spices, beans, or mushrooms; in West African versions, you can also include vegetables or seafood if those suit your recipe.
How long does okra soup last in the fridge?
Okra soup keeps for about three to four days in the refrigerator when cooled promptly and stored in a sealed container. Reheat only the portion you plan to eat, and bring it thoroughly hot before serving.
Can you freeze okra soup?
Yes, okra soup can be frozen in airtight, portion-sized containers. Its texture may become softer after thawing, so reheat it gently and stir lightly; soups with dairy or delicate seafood may change texture more noticeably.
Is okra soup good for weight loss?
Okra soup can fit into a weight-loss eating pattern, especially when it is prepared with plenty of vegetables and modest amounts of oil. Meat, palm oil, and accompanying staples can substantially change how filling and energy-dense the whole meal is.
Have another question about Okra soup?
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.