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Okra with beef and olive oil Calories
Protein and fiber source, olive oil, Mediterranean cuisine
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Okra with beef and olive oil (200 g) has 196 calories. That works out to 98 calories per 100 g. It contains 15.6 g of carbs, 10.4 g of protein, 10.2 g of fat and 6.4 g of fiber. Its 1.4 µg of B12 covers 58% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Okra with beef and olive oil Nutrition Facts
Selected: 1 serving (medium) · 200 g
196
KCAL / 200G
Carbs
15.6g
· 6% DV
Protein
10.4g
· 21% DV
Fat
10.2g
· 13% DV
Fiber
6.4g
· 23% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 32% · Protein 21% · Fat 47%
Okra with beef and olive oil nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 196 kcal | |
| Total fat | 10.2 g | 13% |
| Saturated fat | 2.4 g | 12% |
| Trans fat | 0.02 g | |
| Sodium | 440 mg | 19% |
| Total carbohydrate | 15.6 g | 6% |
| Fiber | 6.4 g | 23% |
| Protein | 10.4 g | 21% |
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 with beef and olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 196 kcal |
| 100 g | 100 g | 98 kcal |
| 1 piece (small) | 100 g | 98 kcal |
| 1 serving (small) | 150 g | 147 kcal |
| 1 cup (medium) | 180 g | 176 kcal |
| 1 bottle (medium) | 250 g | 245 kcal |
| 1 serving (large) | 300 g | 294 kcal |
| 1 bottle (large) | 350 g | 343 kcal |
| 2 serving (double) | 400 g | 392 kcal |
Calculated from 98 calories per 100 g.
Frequently Asked Questions About Okra with beef and olive oil
What is okra with beef and olive oil?
Okra with beef and olive oil is a home-style stew of okra pods and tender beef cooked in a tomato-based sauce with olive oil. It is common in Turkish and eastern Mediterranean cooking, and is usually served warm as a main dish.
How do you cook okra with beef and olive oil?
Cook the beef with onion until it begins to soften, then add tomatoes, trimmed okra, olive oil, and a little water. Simmer gently until both the meat and okra are tender; vigorous stirring can break the pods.
How do you keep okra with beef and olive oil from getting slimy?
To limit slime in okra with beef and olive oil, trim only the stem tip without cutting into the pod, dry the okra well, and add lemon juice or another acidic ingredient. Simmer gently and avoid frequent stirring.
Is okra with beef and olive oil a Turkish dish?
Yes, okra with beef and olive oil is a Turkish-style home-cooked dish, though okra stews also appear across the eastern Mediterranean and Middle East. Recipes vary by household, especially in the choice of meat, tomato, and souring ingredient.
Can you make okra with beef and olive oil with frozen okra?
Yes, frozen okra works in okra with beef and olive oil, and it usually does not need to be thawed first. Add it after the beef has softened, then simmer gently; thawing it beforehand can make the pods more fragile.
What cut of beef is best for okra with beef and olive oil?
Beef chuck or another stewing cut works well in okra with beef and olive oil because slow cooking makes it tender and flavorful. Cook the beef until nearly tender before adding okra, which needs less time and can fall apart if overcooked.
Should you add lemon to okra with beef and olive oil?
Yes, a little lemon juice is commonly added to okra with beef and olive oil for brightness and to help limit the pods’ slimy texture. Add it during cooking, then taste the sauce before adding more so it does not become overly tart.
What do you serve with okra with beef and olive oil?
Rice, bulgur, or crusty bread are classic companions for okra with beef and olive oil because they soak up the tomato and olive-oil sauce. A simple salad or plain yogurt can round out the meal without competing with the stew.
How long does okra with beef and olive oil keep in the fridge?
Okra with beef and olive oil keeps for about three days in a covered container in the refrigerator. Cool it promptly after cooking, reheat only the portion you plan to eat, and make sure it is steaming hot throughout.
Can you freeze okra with beef and olive oil?
Yes, you can freeze okra with beef and olive oil, although the okra may become softer after thawing. Cool the stew, pack it in airtight portions, and thaw it in the refrigerator before reheating gently on the stove.
Okra with beef and olive oil Vitamins & Minerals
Vitamins
B12
1.4µg · 58% DV
Vitamin K
64µg · 53% DV
Vitamin C
22mg · 24% DV
B3
3.2mg · 20% DV
Minerals
Zinc
4.2mg · 38% DV
Copper
0.22mg · 24% DV
Phosphorus
162mg · 23% DV
Sodium
440mg · 19% DV
Potassium ⭐
540mg · 16% DV
Okra with beef and olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Okra with beef and olive oil
To burn the 196 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 with beef and olive oil?
Okra with beef and olive oil is a home-style stew of tender okra pods and pieces of beef simmered in a tomato-based sauce with olive oil. Okra has a mild, grassy flavour and can turn pleasantly silky as it cooks; a little lemon is often added to brighten the dish. The beef makes it heartier than a vegetable-only okra preparation.
Serve it warm as a main meal, with rice or crusty bread to catch the sauce. It fits naturally into Mediterranean-inspired cooking and works well with a crisp salad on the side. A 100 g portion provides 5.2 g of protein and 3.2 g of fibre. For a lighter plate, keep the added oil modest and let the okra and beef remain the focus.
How Nutritious Is Okra with beef and olive oil?
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 with beef and 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 with beef and olive oil Contain Allergens?
No known major allergens
Which Diets Is Okra with beef and olive oil Good For?
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
Okra with beef and olive oil Fat Profile
SATURATED
2.4g
MONOUNSATURATED
5.4g
POLYUNSATURATED
2.2g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.