1 serving (medium) of Okra Stew (200 g) has 110 calories. That works out to 55 calories per 100 g. It contains 17 g of carbs, 3.4 g of protein, 2.4 g of fat and 6.2 g of fiber. Its 64 µg of Vitamin K covers 53% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Okra Stew?

Okra Stew is a home-style dish found across Turkey and the eastern Mediterranean, made by simmering okra with onion and tomato; some versions include meat, while meat-free tomato-based versions are common too. Recipes vary with the season and local preference.

The tender pods take on the rich, tangy sauce, while lemon is often added to brighten the flavour and help the okra keep its shape as it cooks. Serve it warm with rice or bread as a simple lunch or dinner. It is a vegetable-forward, relatively light dish that also provides fibre. For a lighter pot, use a modest amount of oil and leave out the meat; handle the okra gently to keep the pieces intact.

Okra Stew Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

8.5g

· 3% DV

Protein

1.7g

· 3% DV

Fat

1.2g

· 2% DV

Fiber

3.1g

· 11% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 66% · Protein 13% · Fat 21%

Okra Stew Vitamins & Minerals

Vitamins

Vitamin K

32µg · 27% DV

Vitamin C

11mg · 12% DV

Folate

35µg · 9% DV

Vitamin A

60µg · 7% DV

Minerals

Sodium

220mg · 10% DV

Magnesium

32mg · 8% DV

Calcium

68mg · 7% DV

Iron

1mg · 6% DV

How Nutritious Is Okra Stew?

Nutrient density

High

65/ 100

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

53/ 100

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 Stew Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Okra Stew

To burn the 55 calories in 100 g:

🚶

14min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Okra Stew 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 Stew Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Okra Stew 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 Stew Fat Profile

SATURATED

0.2g

MONOUNSATURATED

0.3g

POLYUNSATURATED

0.4g

⚖️

Omega 6:3 ratio 4:1

Below the ideal 4:1 — a good omega balance.

Compare Okra Stew

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Foods Similar to Okra Stew

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

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44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

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Arugula

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🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Okra Stew

What is Okra Stew made of?

Okra Stew is usually made with okra, tomatoes, onion, oil, and a little liquid, often with lemon juice or another sour ingredient. Some versions include meat, while others keep the dish plant-based and let the tomato sauce carry the flavor.

How do you keep Okra Stew from getting slimy?

To reduce sliminess in Okra Stew, dry the pods after washing, trim only the tough tips, and avoid stirring vigorously. Cooking the okra with lemon juice or vinegar and limiting excess simmering also helps it hold its shape.

Why does Okra Stew have lemon juice in it?

Lemon juice gives Okra Stew a bright, tangy taste and helps limit the slick texture okra can release while cooking. Add it during cooking or near the end, depending on how pronounced you want the sourness.

How do you cook Okra Stew without the pods falling apart?

Cook Okra Stew gently over low heat and stir as little as possible. The pods should become tender without being boiled for too long; vigorous stirring and overcooking can break them down into the tomato sauce.

Does Okra Stew usually contain meat?

Okra Stew can be made with meat or without it. Meat-based versions often simmer okra with pieces of beef or lamb, while meatless versions rely on tomatoes, onion, and seasonings for a rich, savory sauce.

What does Okra Stew taste like?

Okra Stew tastes savory and tomato-rich, with a mild sweetness from the cooked okra and onion. Lemon or another souring ingredient adds brightness, while the okra itself becomes tender and soft rather than crisp.

What should you serve with Okra Stew?

Serve Okra Stew with rice, flatbread, or another grain that can soak up its tomato sauce. A crisp salad or plain yogurt also makes a fresh contrast, especially when the stew is tangy or richly seasoned.

Can you make Okra Stew with frozen okra?

Yes, you can make Okra Stew with frozen okra; add it straight from the freezer rather than thawing it first. Frozen pods may soften faster than fresh ones, so check their texture as the stew cooks and avoid excessive stirring.

How long does Okra Stew last in the fridge?

Okra Stew keeps for up to 3 days in a covered container in the refrigerator. Cool it promptly after cooking, and reheat only the portion you plan to eat to avoid repeatedly warming and cooling the whole batch.

Can you freeze Okra Stew?

Yes, Okra Stew can be frozen in airtight, meal-size containers once it has cooled. Thaw it in the refrigerator and reheat gently; the okra may be softer after freezing, but the tomato sauce and flavor should remain usable.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026