Okra, frozen, cooked, boiled, drained, with 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 | 9.6 MG | 11% | |
| Thiamin | 0.1 MG | 6% | |
| Riboflavin | 0.1 MG | 7% | |
| Niacin | 0.6 MG | 4% | |
| Pantothenic acid | 0.2 MG | 4% | |
| Vitamin B-6 | 0.0 MG | 2% | |
| Folate, total | 100 UG | 25% | |
| Choline, total | 11.1 MG | 2% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 15 UG | 2% | |
| Vitamin E (alpha-tocopherol) | 0.3 MG | 2% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 47.8 UG | 40% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 74 MG | 6% | |
| Iron, Fe | 0.5 MG | 3% | |
| Magnesium, Mg | 40 MG | 10% | |
| Phosphorus, P | 37 MG | 3% | |
| Potassium, K | 184 MG | 4% | |
| Sodium, Na | 239 MG | 10% | |
| Zinc, Zn | 0.5 MG | 4% | |
| Copper, Cu | 0.1 MG | 8% | |
| Manganese, Mn | 0.8 MG | 37% | |
| Selenium, Se | 0.6 UG | 1% |
Nutrition Highlights
- Very low in calories (29 kcal per 100g), suitable for weight management.
- Very low in fat (0.2g per 100g).
- Good source of Manganese, Mn (37% DV).
- Good source of Folate, total (25% DV).
- Good source of Vitamin K (phylloquinone) (40% DV).
About Okra, frozen, cooked, boiled, drained, with salt
This green vegetable, often recognized by its distinctive ridged pods, is a nutritious and versatile ingredient commonly used in cuisines around the world. When prepared by boiling and draining, it becomes tender with a slightly mucilaginous texture that some find appealing and others prefer to minimize by cooking with acidic ingredients like tomatoes or lemon. The frozen variety offers convenience without sacrificing much of its nutritional value, making it an accessible option year-round.
Nutritionally, it is low in calories and contains a modest amount of protein, making it a good choice for those seeking nutrient-dense, low-energy foods. Its carbohydrate content is moderate, with a significant portion coming from dietary fiber—about 2.1 grams per 100-gram serving—which supports digestive health and can aid in maintaining stable blood sugar levels. The minimal fat content and presence of essential micronutrients, including vitamin C, vitamin K, and folate, further enhance its profile as a healthful addition to meals. Often featured in stews, soups, and sautés, it pairs well with a variety of spices and other vegetables, offering both flavor and nutritional benefits to balanced diets.
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