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Cooked okra Calories
High in fiber, low in calories
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Cooked okra (160 g) has 35 calories. That works out to 22 calories per 100 g. It contains 7.7 g of carbs, 3 g of protein, 0.3 g of fat and 4 g of fiber. Its 49.6 µg of Vitamin K covers 41% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cooked okra Nutrition Facts
Selected: 1 cup (chopped) · 160 g
35
KCAL / 160G
Carbs
7.7g
· 3% DV
Protein
3g
· 6% DV
Fat
0.3g
· 0% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 26% · Fat 6%
Cooked okra nutrition facts table · 1 cup (chopped) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 35 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 8 mg | 0% |
| Total carbohydrate | 7.7 g | 3% |
| Fiber | 4 g | 14% |
| Protein | 3 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 Cup of Chopped Cooked okra?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 160 g | 35 kcal |
| 1 piece (whole) | 12 g | 3 kcal |
| 1 tablespoon (chopped) | 15 g | 3 kcal |
| 1 cup (half) | 80 g | 18 kcal |
| 8 piece (whole) | 96 g | 21 kcal |
| 100 g | 100 g | 22 kcal |
| 1 serving (small) | 100 g | 22 kcal |
| 1 serving (medium) | 180 g | 40 kcal |
| 1 serving (large) | 250 g | 55 kcal |
Calculated from 22 calories per 100 g.
Frequently Asked Questions About Cooked okra
Why is cooked okra slimy?
Cooked okra releases a natural thickening substance called mucilage when its cells are cut and heated. The texture is more noticeable if the pods are chopped, stirred repeatedly, or cooked with excess liquid; it is a normal feature of okra, not a sign that it has spoiled.
How do you make cooked okra less slimy?
To make cooked okra less slimy, keep the pods whole or cut them into large pieces, add a little lemon juice or vinegar, and avoid stirring often. Cook just until tender rather than letting the pods break down, which releases more mucilage.
How long does cooked okra last in the fridge?
Cooked okra generally keeps for 3–4 days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, and discard it if it has been left at room temperature for an extended period.
Can you freeze cooked okra?
Yes, cooked okra can be frozen, although thawed pods may be softer and more watery. Cool it first, pack it in airtight portions, and thaw it in the refrigerator before reheating gently on the stovetop.
How do you reheat cooked okra without it turning mushy?
Reheat cooked okra gently in a covered pan over low heat, adding only a splash of water if needed. Stir as little as possible and stop as soon as it is hot; vigorous stirring and prolonged heating can break the pods apart.
What does cooked okra taste like?
Cooked okra has a mild, slightly grassy flavor that readily takes on seasonings and sauces. Its texture can range from tender and intact to soft and thickened, depending on how it is cut and cooked.
Can cooked okra be eaten cold?
Yes, cooked okra can be eaten cold or at room temperature, especially when dressed with lemon, herbs, or a vinaigrette. Chill it promptly after cooking and keep it refrigerated until serving.
What spices go well with cooked okra?
Garlic, onion, black pepper, paprika, cumin, and coriander all pair well with cooked okra. Tomato and lemon are also common additions; use acidic ingredients to brighten its mild flavor and help keep the texture less sticky.
Why does cooked okra fall apart?
Cooked okra falls apart when it is overcooked, stirred too vigorously, or cut into small pieces before cooking. Use whole or large pods, cook them until just tender, and move the pan gently instead of stirring repeatedly.
What can you serve with cooked okra?
Cooked okra pairs well with rice, cornbread, or another grain that can soak up its sauce. It also works alongside grilled meat, fish, or beans, while lemon and fresh herbs make a simple lighter accompaniment.
Cooked okra Vitamins & Minerals
Vitamins
Vitamin K
49.6µg · 41% DV
B1
0.32mg · 27% DV
Vitamin C
19.2mg · 21% DV
B6
0.35mg · 21% DV
Minerals
Manganese
0.8mg · 35% DV
Magnesium
70mg · 17% DV
Copper
0.14mg · 16% DV
Calcium
123mg · 12% DV
Potassium ⭐
384mg · 11% DV
Sodium
8mg · 0% DV
Cooked okra Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cooked okra
To burn the 35 calories in 1 cup (chopped) (160 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 Cooked okra?
Cooked okra is made by simmering the green pods until tender. It is eaten in many cuisines, from stewed okra with tomatoes across parts of Africa and the Middle East to gumbo in the American South and Caribbean. The pods have a mild, grassy flavour and a soft texture; their natural mucilage can make cooking liquid pleasantly thick, though some people prefer a firmer, less slick result.
Serve it warm as a side, or add it to a stew with tomatoes, onions, spices or meat. A little acidity from lemon or vinegar can balance its mild flavour. Cooked okra is low in calories and provides fibre: a 100 g portion has 22 calories and 2.5 g of fibre. It pairs well with rice or grains, and you can keep the dish lighter by using modest amounts of oil.
How Nutritious Is Cooked okra?
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 Cooked okra 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 Cooked okra Contain Allergens?
No known major allergens
Which Diets Is Cooked okra 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
Cooked okra Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 1.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.