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Source of fiber and vitamin C
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Okra with verjuice (200 g) has 146 calories. That works out to 73 calories per 100 g. It contains 16.4 g of carbs, 3.6 g of protein, 8.2 g of fat and 6.2 g of fiber. Its 77 µg of Vitamin K covers 64% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 200 g
146
KCAL / 200G
Carbs
16.4g
· 6% DV
Protein
3.6g
· 7% DV
Fat
8.2g
· 11% DV
Fiber
6.2g
· 22% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 43% · Protein 9% · Fat 48%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 146 kcal | |
| Total fat | 8.2 g | 11% |
| Saturated fat | 1.14 g | 6% |
| Trans fat | 0 g | |
| Sodium | 370 mg | 16% |
| Total carbohydrate | 16.4 g | 6% |
| Fiber | 6.2 g | 22% |
| Protein | 3.6 g | 7% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 146 kcal |
| 1 tablespoon (small) | 20 g | 15 kcal |
| 100 g | 100 g | 73 kcal |
| 1 serving (small) | 120 g | 88 kcal |
| 1 cup (medium) | 170 g | 124 kcal |
| 1 cup (large) | 250 g | 183 kcal |
| 1 serving (large) | 280 g | 204 kcal |
| 1 serving (extra large) | 350 g | 256 kcal |
Calculated from 73 calories per 100 g.
To make okra with verjuice, gently cook trimmed okra with onion, then add verjuice and a little water and simmer until tender. Trim the stems without cutting into the pods, and avoid frequent stirring to help the okra keep its shape.
Okra with verjuice can turn slimy because okra releases natural mucilage when it is cut or cooked in liquid. Dry the pods after washing, trim only the stem ends, and handle the dish gently rather than stirring it repeatedly.
Verjuice in okra with verjuice is the tart juice pressed from unripe grapes. It gives the dish a fruity sourness that differs from vinegar or lemon, and is added during cooking to season the okra.
Yes, lemon can replace verjuice in okra with verjuice, though the flavor will be sharper and less grape-like. Add lemon gradually and taste as you go, since its acidity can be stronger than that of verjuice.
To keep okra with verjuice less slimy, wash the pods whole, dry them well, and trim the stems without exposing the seeds. Add the verjuice during cooking and avoid cutting the pods into pieces or stirring them vigorously.
Okra with verjuice pairs well with plain rice, bulgur, or crusty bread, which soak up its tart cooking juices. A simple yogurt side or fresh salad also works without competing with the dish’s sour flavor.
Yes, you can freeze okra with verjuice, although the pods may soften after thawing. Cool the dish, divide it into airtight portions, and reheat gently; vigorous stirring can make the softened okra break apart.
Okra with verjuice generally keeps for up to three days in the refrigerator when promptly cooled and stored in a covered container. Reheat only the portion you plan to eat, rather than repeatedly warming the whole dish.
Yes, frozen okra works in okra with verjuice, though it may become softer than fresh pods. Add it straight from the freezer rather than thawing it first, and cook gently without frequent stirring.
Okra with verjuice can be served hot, warm, or at room temperature. Serve it warm as a main dish with rice or bulgur, or let it cool and offer it as a vegetable side.
Vitamins
Vitamin K
77µg · 64% DV
Vitamin C
30.4mg · 34% DV
Folate
96µg · 24% DV
B6
0.36mg · 21% DV
Minerals
Manganese
0.62mg · 27% DV
Copper
0.22mg · 24% DV
Magnesium
82mg · 20% DV
Sodium
370mg · 16% DV
Potassium ⭐
526mg · 15% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 146 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.
Okra with verjuice is a Turkish home-style dish of okra simmered with the tart juice of unripe grapes. Recipes may also include onion, tomato and olive oil; verjuice lends a fruity sharpness that is distinct from lemon. The dish can be made with fresh okra when it is in season.
The pods become tender, with okra’s characteristic soft, slightly slippery texture balanced by the sour sauce. In Turkey it may be served warm as a vegetable dish or chilled as part of an olive-oil meze spread. It pairs well with bread or rice. Okra contributes fibre and vitamin C; for a lighter version, use a little less oil and adjust the sourness to taste.
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.
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.
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.
No known major allergens
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
SATURATED
1.14g
MONOUNSATURATED
5.26g
POLYUNSATURATED
1.04g
Omega 6:3 ratio 16:1
Above the ideal 4:1 (16:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.