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Okra Stew with Turkey Meat Calories
Rich in protein, fiber, and vitamins; low fat
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Okra Stew with Turkey Meat (200 g) has 130 calories. That works out to 65 calories per 100 g. It contains 15 g of carbs, 12.4 g of protein, 3.2 g of fat and 5.4 g of fiber. Its 42 µg of Vitamin K covers 35% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Okra Stew with Turkey Meat Nutrition Facts
Selected: 1 serving (medium) · 200 g
130
KCAL / 200G
Carbs
15g
· 5% DV
Protein
12.4g
· 25% DV
Fat
3.2g
· 4% DV
Fiber
5.4g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 43% · Protein 36% · Fat 21%
Okra Stew with Turkey Meat nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 130 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.8 g | 4% |
| Trans fat | 0 g | |
| Sodium | 440 mg | 19% |
| Total carbohydrate | 15 g | 5% |
| Fiber | 5.4 g | 19% |
| Protein | 12.4 g | 25% |
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 Stew with Turkey Meat?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 130 kcal |
| 100 g | 100 g | 65 kcal |
| 1 serving (extra small) | 100 g | 65 kcal |
| 1 serving (small) | 120 g | 78 kcal |
| 1 cup (medium) | 180 g | 117 kcal |
| 1 piece (large) | 250 g | 163 kcal |
| 1 serving (large) | 300 g | 195 kcal |
| 1 bottle (large) | 350 g | 228 kcal |
| 1 serving (extra large) | 400 g | 260 kcal |
Calculated from 65 calories per 100 g.
Frequently Asked Questions About Okra Stew with Turkey Meat
How do you make okra stew with turkey meat?
Okra stew with turkey meat is made by cooking the turkey with onion first, then simmering it with okra, tomatoes, and liquid until tender. Add the okra later in the cooking so it keeps its shape, and season with lemon for a bright finish.
How do you keep okra stew with turkey meat from getting slimy?
To keep okra stew with turkey meat less slimy, dry the okra well after washing, trim only the pointed caps, and avoid stirring vigorously. Tomato or lemon adds acidity, while gentle simmering helps keep the pods intact.
Can you make okra stew with turkey meat using frozen okra?
Yes, frozen okra works in okra stew with turkey meat. Add it straight from the freezer rather than thawing it first, and fold it in gently; thawed, roughly handled pods are more likely to break down during cooking.
What cut of turkey is best for okra stew with turkey meat?
Turkey thigh is a good choice for okra stew with turkey meat because it tends to stay juicy during simmering. Breast meat is leaner but can dry out, so add it to the stew only when you can cook it gently until just done.
Do you add lemon to okra stew with turkey meat?
Yes, lemon is a common addition to okra stew with turkey meat. Its acidity complements the okra and tomato, and can help limit the stew’s slippery texture. Add a little at a time so the lemon does not overpower the dish.
What should you serve with okra stew with turkey meat?
Rice or bulgur makes a practical side for okra stew with turkey meat because it catches the tomato-rich sauce. A simple salad or plain yogurt also works well, especially if you want a lighter meal.
Can you prepare okra stew with turkey meat ahead of time?
Yes, you can make okra stew with turkey meat ahead and refrigerate it in a covered container once it has cooled. Reheat only the portion you plan to eat, warming it thoroughly and stirring gently to avoid crushing the okra.
Can you freeze okra stew with turkey meat?
Yes, okra stew with turkey meat can be frozen in airtight portions. The okra may become softer or more slippery after thawing, so freeze it for convenience rather than expecting exactly the same texture as freshly cooked stew.
Why is okra stew with turkey meat sour?
Okra stew with turkey meat may taste sour because lemon, tomato, or another acidic ingredient is part of the recipe. If the tang is too strong, balance it with a little more cooked tomato or broth rather than adding more lemon.
Is okra stew with turkey meat a healthy meal?
Okra stew with turkey meat can be a nourishing meal: it combines turkey with vegetables, and its nutrition profile includes protein and fiber. Keep the preparation balanced by using a moderate amount of added oil and serving it with vegetables or a whole grain.
Okra Stew with Turkey Meat Vitamins & Minerals
Vitamins
Vitamin K
42µg · 35% DV
B3
4.2mg · 26% DV
Vitamin C
18mg · 20% DV
B5
0.9mg · 18% DV
Minerals
Selenium
14µg · 25% DV
Phosphorus
144mg · 21% DV
Copper
0.18mg · 20% DV
Sodium
440mg · 19% DV
Potassium ⭐
460mg · 14% DV
Okra Stew with Turkey Meat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Okra Stew with Turkey Meat
To burn the 130 calories in 1 serving (medium) (200 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 Stew with Turkey Meat?
Okra Stew with Turkey Meat is a home-style stew of tender okra cooked with turkey, often alongside onion and tomato. It draws on Turkish okra dishes, which are commonly made with olive oil or meat; turkey gives this version a leaner take on the familiar combination. In Turkey, it is served as a main dish, often with rice or bread and a side of yoghurt.
Okra becomes soft and slightly silky as it cooks, while the turkey adds a mild, savoury flavour. The stew provides protein and fibre without much fat: it has 6.2 g of protein per 100 g. Serve it warm for a simple weeknight meal, or pair it with a crisp salad for a lighter plate.
How Nutritious Is Okra Stew with Turkey Meat?
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 Stew with Turkey Meat 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 with Turkey Meat Contain Allergens?
No known major allergens
Which Diets Is Okra Stew with Turkey Meat Good For?
Vegan
— Not suitable
Vegetarian
— Not 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 Stew with Turkey Meat Fat Profile
SATURATED
0.8g
MONOUNSATURATED
1g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 2.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.