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Okra with tomato and onion Calories
Light vegetable dish with fiber and vitamin C
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Okra with tomato and onion (180 g) has 68 calories. That works out to 38 calories per 100 g. It contains 13 g of carbs, 3.1 g of protein, 1.3 g of fat and 5.6 g of fiber. Its 64.8 µg of Vitamin K covers 54% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Okra with tomato and onion Nutrition Facts
Selected: 1 serving (medium) · 180 g
68
KCAL / 180G
Carbs
13g
· 5% DV
Protein
3.1g
· 6% DV
Fat
1.3g
· 2% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 16% · Fat 16%
Okra with tomato and onion nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 68 kcal | |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.2 g | 1% |
| Trans fat | 0 g | |
| Sodium | 22 mg | 1% |
| Total carbohydrate | 13 g | 5% |
| Fiber | 5.6 g | 20% |
| Protein | 3.1 g | 6% |
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 tomato and onion?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 68 kcal |
| 1 tablespoon (small) | 18 g | 7 kcal |
| ½ cup (small) | 90 g | 34 kcal |
| 100 g | 100 g | 38 kcal |
| 1 cup (medium) | 180 g | 68 kcal |
| 1.5 cup (large) | 270 g | 103 kcal |
| 1 serving (large) | 300 g | 114 kcal |
| 2 cup (extra large) | 360 g | 137 kcal |
Calculated from 38 calories per 100 g.
Frequently Asked Questions About Okra with tomato and onion
Why does okra with tomato and onion get slimy?
Okra with tomato and onion can become slimy because okra releases a natural gel when cut and cooked. Extra stirring and excess liquid can make the texture more noticeable. Keep the pods intact when trimming, dry them well after washing, and cook gently.
How do you make okra with tomato and onion?
Okra with tomato and onion is made by softening chopped onion and tomato, then adding trimmed okra and a little liquid. Simmer gently until tender, using minimal stirring so the pods keep their shape. A squeeze of lemon adds brightness and can help limit sliminess.
Should you soak okra before making okra with tomato and onion?
No, soaking is not necessary for okra with tomato and onion. Rinse the pods briefly, then dry them thoroughly before trimming and cooking; wet okra can release more slime. Avoid cutting through the pods while removing their stems.
Can you use frozen okra for okra with tomato and onion?
Yes, frozen okra works in okra with tomato and onion. Add it directly from frozen rather than thawing it first, since thawed pods can turn soft and release more liquid. Check the texture as it cooks because frozen okra may become tender sooner.
What seasoning goes well in okra with tomato and onion?
Garlic, black pepper, and lemon work well in okra with tomato and onion without overpowering the vegetables. A little chili can add heat, while fresh parsley makes a good finish. Season gradually so the tomato and okra remain the main flavors.
What do you serve with okra with tomato and onion?
Rice, flatbread, or a grain such as bulgur makes a filling accompaniment to okra with tomato and onion. For a lighter meal, serve it with plain yogurt or a crisp salad. The tomato-rich juices also pair well with bread for dipping.
Can you make okra with tomato and onion ahead of time?
Yes, you can make okra with tomato and onion ahead of serving. The flavors meld as it rests, though the pods may soften further when reheated. Cool it promptly, refrigerate it in a covered container, and reheat only the portion you plan to eat.
Can you freeze cooked okra with tomato and onion?
Yes, cooked okra with tomato and onion can be frozen in an airtight container once cooled. The flavor should hold up, but the okra may be softer after thawing. Defrost it in the refrigerator and warm it gently to avoid breaking up the pods.
Is okra with tomato and onion a healthy dish?
Yes, okra with tomato and onion is a vegetable-based dish that provides fiber and vitamin C. It stays relatively light when prepared with modest amounts of oil. Pair it with a protein source if you want the meal to be more filling.
Can you eat okra with tomato and onion cold?
Yes, okra with tomato and onion can be eaten cold, although it is more commonly served warm. Chilling makes the dish firmer and allows the tomato and onion flavors to settle. Refrigerate leftovers promptly and serve them cold from a clean container.
Okra with tomato and onion Vitamins & Minerals
Vitamins
Vitamin K
64.8µg · 54% DV
Vitamin C
27.9mg · 31% DV
Folate
75.6µg · 19% DV
B6
0.31mg · 18% DV
Minerals
Manganese
0.58mg · 25% DV
Copper
0.22mg · 24% DV
Potassium ⭐
531mg · 16% DV
Magnesium
63mg · 15% DV
Sodium
22mg · 1% DV
Okra with tomato and onion Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Okra with tomato and onion
To burn the 68 calories in 1 serving (medium) (180 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 tomato and onion?
Okra with tomato and onion is a simple Turkish home-cooked dish: fresh okra is simmered with tomatoes and onions, often in olive oil. It is especially associated with summer, when tender okra is in season, and is cooked gently so the pods keep their shape.
The tomatoes bring a mellow, tangy sauce, while okra’s soft, slightly slippery texture gives the dish its character. In Turkey it may be served warm or at room temperature, often alongside rice; a squeeze of lemon is a welcome finishing touch. It is a light vegetable dish, with 3.1 g of fibre per 100 g. For a satisfying meal, pair it with rice or bread, or use less oil for a lighter serving.
How Nutritious Is Okra with tomato and onion?
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 tomato and onion 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 tomato and onion Contain Allergens?
No known major allergens
Which Diets Is Okra with tomato and onion Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Okra with tomato and onion Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.22g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.