Okra, cooked, boiled, drained, without salt
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 16.3 MG | 18% | |
| Thiamin | 0.1 MG | 11% | |
| Riboflavin | 0.1 MG | 4% | |
| Niacin | 0.9 MG | 5% | |
| Pantothenic acid | 0.2 MG | 4% | |
| Vitamin B-6 | 0.2 MG | 11% | |
| Folate, total | 46 UG | 12% | |
| Choline, total | 8.7 MG | 2% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 14 UG | 2% | |
| Vitamin E (alpha-tocopherol) | 0.3 MG | 2% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 40 UG | 33% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 77 MG | 6% | |
| Iron, Fe | 0.3 MG | 2% | |
| Magnesium, Mg | 36 MG | 9% | |
| Phosphorus, P | 32 MG | 3% | |
| Potassium, K | 135 MG | 3% | |
| Sodium, Na | 6 MG | 0% | |
| Zinc, Zn | 0.4 MG | 4% | |
| Copper, Cu | 0.1 MG | 9% | |
| Manganese, Mn | 0.3 MG | 13% | |
| Selenium, Se | 0.4 UG | 1% |
Nutrition Highlights
- Very low in calories (22 kcal per 100g), suitable for weight management.
- Very low in fat (0.2g per 100g).
- Good source of dietary fiber (2.5g per 100g).
- Good source of Vitamin K (phylloquinone) (33% DV).
About Okra, cooked, boiled, drained, without salt
Okra is a green, pod-shaped vegetable that is commonly used in Southern, Indian, and African cuisines. When cooked, it has a slightly slimy texture that can be off-putting to some, but this characteristic also makes it an excellent natural thickener for soups and stews. Okra is low in calories and fat, making it a great addition to a healthy diet. It is also a good source of fiber, which aids in digestion and promotes feelings of fullness.
In addition to its fiber content, okra contains several important vitamins and minerals. It is particularly high in vitamin C, which supports immune function and skin health. Okra also provides vitamin K, which is essential for blood clotting and bone health. The vegetable contains small amounts of other nutrients, including folate, magnesium, and potassium. When preparing okra, it is often boiled, sautéed, or fried. To minimize the slimy texture, some cooks recommend cooking okra with acidic ingredients like tomatoes or lemon juice. Okra can be a tasty and nutritious addition to a variety of dishes, from gumbo to curries.
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