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Okra with Minced Meat, Tomato and Potato Calories
Traditional vegetable stew with protein and fiber
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Okra with Minced Meat, Tomato and Potato (250 g) has 220 calories. That works out to 88 calories per 100 g. It contains 21.5 g of carbs, 14.5 g of protein, 11.3 g of fat and 6.5 g of fiber. Its 1.4 µg of B12 covers 57% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Okra with Minced Meat, Tomato and Potato Nutrition Facts
Selected: 1 serving (medium) · 250 g
220
KCAL / 250G
Carbs
21.5g
· 8% DV
Protein
14.5g
· 29% DV
Fat
11.3g
· 14% DV
Fiber
6.5g
· 23% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 35% · Protein 24% · Fat 41%
Okra with Minced Meat, Tomato and Potato nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 220 kcal | |
| Total fat | 11.3 g | 14% |
| Saturated fat | 3.38 g | 17% |
| Trans fat | 0.08 g | |
| Sodium | 463 mg | 20% |
| Total carbohydrate | 21.5 g | 8% |
| Fiber | 6.5 g | 23% |
| Protein | 14.5 g | 29% |
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 Minced Meat, Tomato and Potato?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 220 kcal |
| 100 g | 100 g | 88 kcal |
| 1 serving (small) | 150 g | 132 kcal |
| 1 piece (small) | 180 g | 158 kcal |
| 1 cup (medium) | 220 g | 194 kcal |
| 1 piece (large) | 300 g | 264 kcal |
| 1 cup (large) | 330 g | 290 kcal |
| 1 serving (large) | 350 g | 308 kcal |
Calculated from 88 calories per 100 g.
Frequently Asked Questions About Okra with Minced Meat, Tomato and Potato
How do you make okra with minced meat, tomato and potato?
Brown minced meat with onion, add chopped tomatoes, then stir in okra and potato. Add enough hot water to partly cover the vegetables and simmer gently until tender. Shake the pot occasionally instead of stirring often, which can break the okra.
How do you stop okra with minced meat, tomato and potato from getting slimy?
Dry the okra thoroughly after washing and trim only the tips without cutting into the pods. Add lemon juice or a little vinegar, and avoid frequent stirring while the stew cooks. These steps help limit the mucilage okra releases.
What does okra with minced meat, tomato and potato taste like?
Okra with minced meat, tomato and potato is a savory, tomato-based stew with tender vegetables and a rich, meaty flavor. The tomato adds acidity, while potato softens the overall taste and makes the dish more substantial.
Can you make okra with minced meat, tomato and potato with frozen okra?
Yes, frozen okra works well in okra with minced meat, tomato and potato. Add it straight from the freezer rather than thawing it first, since thawed pods can become softer and release more mucilage. Adjust the simmering time until tender.
Which kind of okra is best for okra with minced meat, tomato and potato?
Small, firm pods are best for okra with minced meat, tomato and potato because they tend to stay intact as they cook. Avoid limp or bruised pods, and handle fresh okra gently so the pods do not split.
Should you add lemon to okra with minced meat, tomato and potato?
Yes, a little lemon juice can brighten okra with minced meat, tomato and potato and help reduce its slimy texture. Add it gradually because tomatoes already contribute acidity; taste the stew before adding more.
What do you serve with okra with minced meat, tomato and potato?
Serve okra with minced meat, tomato and potato with rice, bulgur, or crusty bread to soak up the tomato sauce. A crisp salad or plain yogurt also balances the warm, savory stew.
How long does okra with minced meat, tomato and potato keep in the fridge?
Okra with minced meat, tomato and potato keeps for about 3 days in the refrigerator when cooled promptly and stored in a covered container. Refrigerate leftovers rather than leaving the stew at room temperature for an extended period.
Can you reheat okra with minced meat, tomato and potato?
Yes, reheat okra with minced meat, tomato and potato in a saucepan over low heat until steaming hot throughout. Add a splash of water if the sauce has thickened, and stir gently to avoid breaking the okra and potato.
Can you prepare okra with minced meat, tomato and potato ahead of time?
Yes, okra with minced meat, tomato and potato can be cooked a day ahead and refrigerated once cooled. Reheat it gently before serving; the potato may soften as it rests, so avoid prolonged reheating.
Okra with Minced Meat, Tomato and Potato Vitamins & Minerals
Vitamins
B12
1.38µg · 57% DV
Vitamin K
47.5µg · 40% DV
Vitamin C
31.25mg · 35% DV
B6
0.55mg · 32% DV
Minerals
Copper
0.4mg · 44% DV
Phosphorus
230mg · 33% DV
Selenium
17µg · 31% DV
Manganese
0.7mg · 30% DV
Potassium ⭐
763mg · 22% DV
Sodium
463mg · 20% DV
Okra with Minced Meat, Tomato and Potato Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Okra with Minced Meat, Tomato and Potato
To burn the 220 calories in 1 serving (medium) (250 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 Minced Meat, Tomato and Potato?
Okra with Minced Meat, Tomato and Potato is a Turkish home-style stew, cooked by simmering okra with minced meat, tomatoes and potatoes. The vegetables soften in the cooking liquid while the meat gives the dish a savoury, filling character; household recipes may vary in their seasoning and proportions.
In Turkey, it is commonly served warm for lunch or dinner, often alongside rice, bread or yoghurt. The gentle tang of tomato suits okra’s distinctive flavour, while potato makes the stew heartier. It combines vegetables with a useful contribution from protein and fibre: per 100 g, it provides 5.8 g of protein and 2.6 g of fibre. For a lighter meal, keep added oil modest and serve it with a fresh salad.
How Nutritious Is Okra with Minced Meat, Tomato and Potato?
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 Minced Meat, Tomato and Potato 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 Minced Meat, Tomato and Potato Contain Allergens?
No known major allergens
Which Diets Is Okra with Minced Meat, Tomato and Potato 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 with Minced Meat, Tomato and Potato Fat Profile
SATURATED
3.38g
MONOUNSATURATED
4.7g
POLYUNSATURATED
1.38g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.