→ Start healthfully with our BMI Weight Loss Calculator

Is Vitamin K in Okra?

By Lisa Porter

Vitamin K plays an important role in blood clotting and bone health. Foods especially high in vitamin K include green, leafy vegetables. Okra, a low-calorie, nutrient-rich vegetable, can help you fulfill your daily vitamin K needs. Healthy diets rich in vegetables and fruits can reduce your risk of colon cancer, stomach cancer, mouth cancer, type 2 diabetes, stroke and coronary heart disease, according to the USDA.

Vitamin K in Okra

One cup of okra boiled and drained without salt contains 64 mcg of vitamin K, according to the USDA National Nutrient Database. One cup of frozen okra boiled and drained without salt contains 88 mcg of vitamin K.

Daily Vitamin K Intake

Current dietary guidelines recommend that men consume 120 mcg of vitamin K per day, and women 90 mcg, according to the Harvard School of Public Health. Studies show that women who eat at least 110 mcg of vitamin K per day have a 30 percent lower chance of breaking a hip than women who eat less vitamin K, according to the Harvard School of Public Health.

Nutrients in Okra

A serving of cooked okra, or about a half-cup of sliced okra, contains 25 calories and 5.76 g of carbohydrates, including 2 g of dietary fiber, according to the University of Illinois Extension. This serving of okra provides 256.6 mg of potassium, 46 mg of magnesium, 50.5 mg of calcium, 36.5 mcg of folic acid, 13.04 mg of vitamin C and 460 units of vitamin A. Potassium-rich diets can slow bone loss and reduce your risk of developing kidney stones, according to the USDA.

Comparison

Vegetables with significantly higher vitamin K content include kale, collard greens, spinach, turnip greens, beet greens, mustard greens and Brussels sprouts, according to the USDA National Nutrient Database. One cup of frozen kale boiled and drained without salt contains 1,146.6 mcg of vitamin K, and one cup of frozen collard greens chopped, boiled and drained without salt contains 1,059.4 mcg of vitamin K.

Video of the Day

Brought to you by LIVESTRONG
Brought to you by LIVESTRONG

More Related Articles

Related Articles