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At Healthfully, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.
- Centers for Disease Control and Prevention: Low-Energy-Dense Foods and Weight Management: Cutting Calories While Controlling Hunger
- Office of Dietary Supplements: Vitamin C
- WomensHealth.gov: Folic Acid Fact Sheet
- MedlinePlus: Potassium in Diet
- MedlinePlus: Magnesium in Diet
The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.
Okra Nutrition Information
Okra is a classic southern vegetable, often served stewed with tomatoes, simmered in a gumbo or simply fried. If you don't like okra, it's probably because you haven't had it cooked correctly. Okra's slime, or what botanists call mucilage, can turn any vegetable lover into an okra hater. But if you've given up on this vegetable, you may want to give it another try. It's low in calories and a good source of fiber, potassium, vitamin C, folate and magnesium.
Tips
Okra has 28 Calories and 5.60 g of Carbohydrate, by difference per 100 gram serving according to the nutrition facts provided by the USDA Food Composition Database.
Low-Energy-Dense Food
Energy density refers to the number of calories a food contains by weight. Foods with a low energy density have fewer calories per gram of weight, which means you get to eat a larger portion and consume fewer calories 3. A 1/2-cup serving, which is 80 grams, of boiled and drained okra has 25 calories, or 0.3 calories per gram. If you're trying to lose weight or maintain a healthy weight, eating more low-energy-dense foods like okra can help.
- Energy density refers to the number of calories a food contains by weight.
- Foods with a low energy density have fewer calories per gram of weight, which means you get to eat a larger portion and consume fewer calories 3.
Carbs and Fiber
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Most of the calories in okra come from carbs, with 6 grams per 1/2-cup serving. Carbohydrates are an essential nutrient your body needs to function properly. It is also the body's preferred source of energy. Some of the carbs in the okra come from its fiber content. A 1/2-cup serving of cooked okra contains 2 grams of fiber. Fiber is a type of carbohydrate your body cannot digest, and eating more fiber-rich foods can help lower blood cholesterol and reduce your risk of heart disease.
- Most of the calories in okra come from carbs, with 6 grams per 1/2-cup serving.
Some Protein, No Fat
Some of the calories in okra come from its protein and fat content, although the amount of fat in a serving of okra is negligible. A 1/2-cup serving contains 1.5 grams of protein and 0.1 grams of total fat. Like carbohydrates, protein and fats are also essential nutrients you need for good health. Protein in foods like okra helps with tissue repair and supports immune health. Like carbohydrates, fat in food also provides energy and is necessary for absorption of fat-soluble vitamins.
- Some of the calories in okra come from its protein and fat content, although the amount of fat in a serving of okra is negligible.
- Like carbohydrates, fat in food also provides energy and is necessary for absorption of fat-soluble vitamins.
Rich in Vitamins and Minerals
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Okra is a nutrient-rich vegetable that can help you meet your vitamin C, folic acid, potassium and magnesium needs. As an antioxidant, vitamin C protects your cells from free radical damage, which may reduce your risk of heart disease and cancer. Folic acid is a B vitamin that is especially important for women of child-bearing age because it helps prevent birth defects. Potassium in foods like okra is used to build muscle and break down carbs into energy. You need magnesium for protein synthesis and to assist with the contraction and relaxation of your muscles.
- Okra is a nutrient-rich vegetable that can help you meet your vitamin C, folic acid, potassium and magnesium needs.
- As an antioxidant, vitamin C protects your cells from free radical damage, which may reduce your risk of heart disease and cancer.
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References
- The New York Times: It's Not Fair What They Say About Okra
- FatFree: Nutritional Data for Okra; Ckd, Boiled, Drained, W/O Salt
- Centers for Disease Control and Prevention: Low-Energy-Dense Foods and Weight Management: Cutting Calories While Controlling Hunger
- Office of Dietary Supplements: Vitamin C
- MedlinePlus: Potassium in Diet
- MedlinePlus: Magnesium in Diet
- Durazzo A, Lucarini M, Novellino E, Souto EB, Daliu P, Santini A. Abelmoschus esculentus (L.): Bioactive components' beneficial properties--focused on antidiabetic role--for sustainable health applications. Molecules. 2018;24(1):38. doi:10.3390/molecules24010038
- Okra, cooked, boiled, drained, without salt. FoodData Central. U.S. Department of Agriculture. Published April 1, 2019.
- Slavin J. Fiber and prebiotics: Mechanisms and health benefits. Nutrients. 2013;5(4):1417-1435. doi:10.3390/nu5041417
- Islam MT. Phytochemical information and pharmacological activities of Okra (Abelmoschus esculentus): A literature-based review. Phytother Res. 2019;33(1):72-80. doi:10.1002/ptr.6212
- Vitamin K: Fact Sheet for Health Professionals. National Institutes of Health Office of Dietary Supplements. Updated February 24, 2020.
- Kung SJ, Steenhoff AP, Gray C. Food allergy in Africa: myth or reality?. Clin Rev Allergy Immunol. 2014;46(3):241-9. doi:10.1007/s12016-012-8341-z
- Eating, Diet, and Nutrition for Kidney Stones. National Institute of Diabetes and Digestive and Kidney Diseases. Updated May 2017.
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Writer Bio
Jill Corleone is a registered dietitian and health coach who has been writing and lecturing on diet and health for more than 15 years. Her work has been featured on the Huffington Post, Diabetes Self-Management and in the book "Noninvasive Mechanical Ventilation," edited by John R. Bach, M.D. Corleone holds a Bachelor of Science in nutrition.