1 serving (medium) of Okra Stew with Olive Oil (180 g) has 117 calories. That works out to 65 calories per 100 g. It contains 14 g of carbs, 2.5 g of protein, 5.8 g of fat and 5.6 g of fiber. Its 57.6 µg of Vitamin K covers 48% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

What is Okra Stew with Olive Oil?

Okra Stew with Olive Oil is a home-style dish of tender okra cooked with onion, tomato and olive oil. In Turkey, it is often made in summer with fresh pods; a little lemon juice adds brightness and helps keep the okra intact as it cooks. The tomato-rich sauce can turn glossy and slightly thick as the pods soften.

Serve it warm or at room temperature, as part of a meal with bread, rice or other vegetable dishes. Its character is light and plant-based, with fibre from the okra; a 100 g portion provides 3.1 g of fibre. For a more filling plate, pair it with rice or beans, or simply enjoy it alongside other meze-style dishes.

Okra Stew with Olive Oil Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

7.8g

· 3% DV

Protein

1.4g

· 3% DV

Fat

3.2g

· 4% 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 48% · Protein 9% · Fat 43%

Okra Stew with Olive Oil Vitamins & Minerals

Vitamins

Vitamin K

32µg · 27% DV

Vitamin C

13mg · 14% DV

Folate

37µg · 9% DV

Biotin

2.2µg · 7% DV

Minerals

Sodium

220mg · 10% DV

Magnesium

32mg · 8% DV

Calcium

68mg · 7% DV

Iron

1mg · 6% DV

How Nutritious Is Okra Stew with Olive Oil?

Nutrient density

High

70/ 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

51/ 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 with Olive Oil Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

2.3

Low

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

How to Burn Off Okra Stew with Olive Oil

To burn the 65 calories in 100 g:

🚶

16min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

9min

Cycling

🏊

8min

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 with Olive Oil 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 Olive Oil 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 with Olive Oil 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 Stew with Olive Oil Fat Profile

SATURATED

0.48g

MONOUNSATURATED

POLYUNSATURATED

0.32g

⚖️

Omega 6:3 ratio 9.7:1

Above the ideal 4:1 (9.7:1).

Compare Okra Stew with Olive Oil

🥘vs🍅

Okra Stew with Olive Oil vs Tomato47 kcal more per 100 g

→🥘vs🥗

Okra Stew with Olive Oil vs Mixed Green Salad47 kcal more per 100 g

→🥘vs🫑

Okra Stew with Olive Oil vs Red Pepper34 kcal more per 100 g

→🥘vs🥄

Okra Stew with Olive Oil vs Boiled Beetroot21 kcal more per 100 g

→

Foods Similar to Okra Stew with Olive Oil

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Okra Stew with Olive Oil

How do you make okra stew with olive oil?

Okra stew with olive oil is made by gently cooking okra with onion, tomato, olive oil, lemon juice, and a little water. Keep the heat low and avoid stirring vigorously so the pods stay whole.

How do you stop okra stew with olive oil from getting slimy?

To reduce sliminess in okra stew with olive oil, dry the pods well after washing, trim only the stem ends, and add lemon juice or another acidic ingredient. Stirring can release more of okra’s sticky mucilage.

Can you make okra stew with olive oil using frozen okra?

Yes, frozen okra works in okra stew with olive oil. Add it straight from frozen rather than thawing it first, and handle it gently; thawed pods can become soft and break apart more easily.

What should you serve with okra stew with olive oil?

Okra stew with olive oil pairs well with rice, crusty bread, or a simple grain pilaf that can soak up the tomato and olive-oil sauce. A crisp salad or plain yogurt also makes a fresh accompaniment.

Can okra stew with olive oil be eaten cold?

Yes, okra stew with olive oil is often served at room temperature or chilled, especially as a Mediterranean-style vegetable dish. Letting it rest after cooking gives the pods time to absorb the tomato and olive-oil flavors.

Why does okra stew with olive oil turn mushy?

Okra stew with olive oil can turn mushy if the pods are overcooked, stirred roughly, or very large and mature. Choose small, firm pods and cook them gently just until tender.

How long does okra stew with olive oil last in the fridge?

Okra stew with olive oil keeps for about three days in a covered container in the refrigerator. Cool it promptly after cooking, and reheat only the portion you plan to eat.

Can you freeze okra stew with olive oil?

Yes, you can freeze okra stew with olive oil, although the okra may be softer after thawing. Cool it completely, freeze it in an airtight container, and thaw it in the refrigerator before gently reheating.

Should you cut the tops off okra for okra stew with olive oil?

Yes, trim the tough stem from okra for okra stew with olive oil, but avoid cutting into the pod itself. A shallow, cone-shaped trim helps keep the seeds enclosed and limits released mucilage.

What kind of tomatoes are best for okra stew with olive oil?

Ripe, juicy tomatoes are a good choice for okra stew with olive oil because they cook down into a naturally flavorful sauce. When fresh tomatoes are out of season, canned chopped tomatoes can also work.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026