Nutrition for Okra

Calories, Protein, Vitamins and More

image of okra source

Okra Nutrition Summary

One cup of okra (100 grams or 0.2 lb) contains 33 calories and 1.9 grams of protein. Okra consist of 90% water, 8% carbohydrates, 2% protein, and less than 1% of fat.

Okra is an excellent source of many nutrients, including dietary fiber, Vitamin C, calcium and potassium. It also contains significant amounts of magnesium, Vitamin B6 and manganese.

In one cup of okra:

  • Calories: 33
  • Protein: 1.9 g
  • Sugar: 1.5 g
  • Dietary fiber: 3.2 g
  • Fat: 0.2 g
  • Sodium: 7 mg
There is no significant amounts of saturated fat or cholesterol in okra.

See the Okra Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Okra, raw.

Calories in Okra

Okra has 33 calories per cup or 33 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

76% of calories in okra are from carbohydrates, 19% of calories are from protein and 5% of calories are from fat.

Calories from Carbs

The majority, or 76% of the calories in okra are from carbohydrates. The carbs in okra are mostly in the form of dietary fiber, sugar and starch (64%, 30% and 6%). An excellent high-fiber food, a single cup of okra contains 13% of recommended daily values or 3.2 grams of dietary fiber.

  • Dietary fiber: 3.2 g
  • Sugar: 1.5 g
  • Starch: 0.3 g

Calories from Fat

A small portion, or 5% the calories in Okra are from fat. Okra is very low in total fat, with 0.2 grams per cup. Most of the fat in okra are healthier unsaturated fats.

Okra is cholesterol free and trans-fat free.

  • Total fat: 0.2 g
There is no significant amounts of cholesterol, trans fat, saturated fat, monounsaturated fat or polyunsaturated fat in okra.

Calories Similar to Okra

Some other vegetables with similar calories to okra by weight:

Protein in Okra

One cup of Okra has 1.9 grams of protein or about 4% of daily recommended intake. Although okra is relatively low in protein, it does contain all 9 essential amino acids at small amounts.

  • Protein: 1.93 g
  • Threonine: 0.07 g
  • Isoleucine: 0.07 g
  • Leucine: 0.11 g
  • Lysine: 0.08 g
  • Phenylalanine: 0.07 g
  • Valine: 0.09 g
  • Histidine: 0.03 g
There is no significant amounts of tryptophan or methionine in okra.

Protein Similar to Okra

Some other vegetables with similar amounts of protein to okra by weight:

Vitamins and Minerals in Okra

An good source of many nutrients, okra contains abundant amounts of Vitamin C, calcium and potassium. In fact, a single cup of okra contains 31% of recommended daily values or 23 milligrams of Vitamin C.

Vitamins in okra (1 cup):
  • Vitamin a: 36 ug
  • Thiamin: 0.2 mg
  • Riboflavin: 0.1 mg
  • Niacin: 1 mg
  • Vitamin b6: 0.2 mg
  • Vitamin c: 23 mg
  • Vitamin e: 0.3 mg
  • Folate: 60 ug
  • Vitamin k: 31.3 ug
Minerals in okra (1 cup):
  • Calcium: 82 mg
  • Potassium: 299 mg
  • Iron: 0.6 mg
  • Magnesium: 57 mg
  • Zinc: 0.6 mg
  • Selenium: 0.7 ug
  • Phosphorus: 61 mg
  • Copper: 0.1 mg
  • Manganese: 0.8 mg
  • Choline: 12.3 mg
There is no significant amounts of pantothenic acid or vitamin b12 in okra.

Similar to Okra for Vitamin C

Here are some other vegetables with similarly abundant amounts of Vitamin C to okra:

Flavonoids and Carotenoids in Okra [3]

Okra contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene, alpha-carotene and lutein + zeaxanthin and flavonoids quercetin. In one cup of okra:

  • beta-carotene: 416 ug
  • alpha-carotene: 27 ug
  • lutein + zeaxanthin: 280 ug
  • Quercetin: 20.97 mg

Okra Nutrition Chart


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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Okra in Cooking

Okra is in the top 25% most popular ingredients for recipes. Okra can be consumed raw and is often sliced before cooking or serving. Most recipes call for one or two pounds of okra.

Friends and Relatives of Okra

Foods commonly cooked with okra: Other similar relatives:

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