Okra, frozen, unprepared
* 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 | 12.4 MG | 14% | |
| Thiamin | 0.1 MG | 7% | |
| Riboflavin | 0.1 MG | 8% | |
| Niacin | 0.7 MG | 4% | |
| Pantothenic acid | 0.2 MG | 4% | |
| Vitamin B-6 | 0.0 MG | 2% | |
| Folate, total | 148 UG | 37% | |
| Choline, total | 11.4 MG | 2% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 18 UG | 2% | |
| Vitamin E (alpha-tocopherol) | 0.3 MG | 2% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 49.4 UG | 41% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 81 MG | 6% | |
| Iron, Fe | 0.6 MG | 3% | |
| Magnesium, Mg | 43 MG | 10% | |
| Phosphorus, P | 42 MG | 3% | |
| Potassium, K | 211 MG | 4% | |
| Sodium, Na | 3 MG | 0% | |
| Zinc, Zn | 0.5 MG | 5% | |
| Copper, Cu | 0.1 MG | 9% | |
| Manganese, Mn | 0.9 MG | 38% | |
| Selenium, Se | 0.6 UG | 1% |
Nutrition Highlights
- Very low in calories (30 kcal per 100g), suitable for weight management.
- Very low in fat (0.3g per 100g).
- Good source of Manganese, Mn (38% DV).
- Good source of Folate, total (37% DV).
- Good source of Vitamin K (phylloquinone) (41% DV).
About Okra, frozen, unprepared
Okra is a green, pod-shaped vegetable known for its mild flavor and slightly mucilaginous texture when cooked. Often used in soups, stews, and sautés, it's a versatile ingredient that absorbs flavors well and can be a great addition to both savory and spicy dishes. The frozen variety offers convenience without sacrificing much of its nutritional value, making it a practical option for year-round use.
Nutritionally, this vegetable is a good source of dietary fiber, which supports healthy digestion and can help maintain steady blood sugar levels. It also provides a modest amount of protein and is low in calories and fat, making it a smart choice for those managing their weight or looking to add nutrient-dense foods to their meals. The fiber content, combined with its low carbohydrate count, makes it suitable for various dietary patterns, including low-carb and diabetic-friendly eating plans.
In the kitchen, it can be added directly to recipes from frozen, saving prep time. It's commonly used in dishes like gumbo, curries, and stir-fries, or even roasted or grilled for a different texture. Its ability to thicken sauces naturally makes it a favorite in many traditional cuisines. Whether fresh or frozen, this vegetable is a simple way to boost the nutrient profile of everyday meals.
Dietary Information
Okra, frozen, unprepared is considered low-fat, very low in calories, making it a suitable choice for various dietary plans.
Notable micronutrients in Okra, frozen, unprepared include Vitamin K (phylloquinone) (41% DV) , Manganese, Mn (38% DV) , and Folate, total (37% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 30 calories per 100 grams, Okra, frozen, unprepared gets 23% of its calories from protein, 88% from carbohydrates, and 8% from fat. This is lower than most foods and comparable to fruits and vegetables.
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