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Traditional soup made with diced beef, okra, tomatoes, and spices
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Okra soup with diced beef (240 g) has 130 calories. That works out to 54 calories per 100 g. It contains 13.4 g of carbs, 7.7 g of protein, 4.8 g of fat and 4.1 g of fiber. Its 31.2 µg of Vitamin K covers 26% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
130
KCAL / 240G
Carbs
13.4g
· 5% DV
Protein
7.7g
· 15% DV
Fat
4.8g
· 6% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 24% · Fat 34%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 130 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 1.68 g | 8% |
| Trans fat | 0 g | |
| Sodium | 528 mg | 23% |
| Total carbohydrate | 13.4 g | 5% |
| Fiber | 4.1 g | 15% |
| Protein | 7.7 g | 15% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 130 kcal |
| 100 g | 100 g | 54 kcal |
| 1 cup (small) | 120 g | 65 kcal |
| 1 bottle (extra small) | 150 g | 81 kcal |
| 1 serving (small) | 180 g | 97 kcal |
| 1 bottle (small) | 200 g | 108 kcal |
| 1 bottle (medium) | 250 g | 135 kcal |
| 1 serving (large) | 300 g | 162 kcal |
| 1 bottle (large) | 350 g | 189 kcal |
| 1 cup (large) | 360 g | 194 kcal |
| 1 bottle (jumbo) | 500 g | 270 kcal |
Calculated from 54 calories per 100 g.
Okra soup with diced beef is made with pieces of beef, okra, tomatoes, and seasonings simmered together in a savory broth. Recipes vary in how tangy they are and whether they use fresh, frozen, or dried okra.
To keep okra soup with diced beef less slimy, avoid over-stirring and add the okra toward the end of cooking. Tomato or lemon adds acidity, which can help limit the okra’s characteristic slippery texture.
Yes, frozen okra works in okra soup with diced beef. Add it without thawing if the package allows, and cook it gently near the end so it does not become overly soft while the beef finishes cooking.
Yes, cook the diced beef until tender before adding okra to okra soup with diced beef. Okra needs less cooking time than beef, so adding it later helps keep the pieces intact and gives the meat time to soften.
Yes, okra soup with diced beef is a style of soup found in Turkish cooking, though recipes differ by region and household. Turkish versions may use fresh or dried okra, tomatoes, and a souring ingredient such as lemon.
Yes, dried okra can be used in okra soup with diced beef, and it is common in some traditional Turkish versions. Prepare it as directed by the recipe before adding it, since dried pods need different handling from fresh or frozen okra.
Rice, bread, or a simple salad goes well with okra soup with diced beef. These sides complement its savory, sometimes tangy broth without competing with the beef and okra; a plain grain side is especially useful for a heartier meal.
Yes, okra soup with diced beef can be frozen in sealed, freezer-safe portions after it has cooled. The okra may soften or break apart after thawing, so reheat the soup gently and expect a change in texture.
Store leftover okra soup with diced beef in a covered container in the refrigerator, cooling it promptly rather than leaving it out. Reheat only the portion you plan to eat and heat it thoroughly before serving.
Yes, you can make okra soup with diced beef without tomatoes, but the broth will be less tangy and may be more prone to okra’s slippery texture. Lemon juice or another souring ingredient can provide some acidity instead.
Vitamins
Vitamin K
31.2µg · 26% DV
Vitamin D
5.04µg · 25% DV
Vitamin C
18.96mg · 21% DV
B12
0.43µg · 18% DV
Minerals
Zinc
2.64mg · 24% DV
Sodium
528mg · 23% DV
Phosphorus
115mg · 16% DV
Copper
0.14mg · 16% DV
Potassium ⭐
504mg · 15% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 130 calories in 1 cup (medium) (240 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.
Okra soup with diced beef brings together tender pieces of beef, okra, tomatoes and spices in a savoury broth. It has roots in Turkish home cooking, where okra is often simmered until soft and paired with a gently tangy, tomato-based sauce. The beef makes the soup more substantial, while the okra gives it a distinctive, slightly thick texture.
Serve it hot as a starter or as a light meal, with bread and a squeeze of lemon if you like. Beef contributes protein and okra adds fibre; the soup provides 54 kcal per 100 g. For a lighter meal, keep added oil modest and pair it with a fresh salad.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
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.
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.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.68g
MONOUNSATURATED
1.44g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 2.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.