Okra, raw
* 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 | 23 MG | 26% | |
| Thiamin | 0.2 MG | 17% | |
| Riboflavin | 0.1 MG | 5% | |
| Niacin | 1 MG | 6% | |
| Pantothenic acid | 0.2 MG | 5% | |
| Vitamin B-6 | 0.2 MG | 13% | |
| Folate, total | 60 UG | 15% | |
| Choline, total | 12.3 MG | 2% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 36 UG | 4% | |
| Vitamin E (alpha-tocopherol) | 0.3 MG | 2% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 31.3 UG | 26% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 82 MG | 6% | |
| Iron, Fe | 0.6 MG | 3% | |
| Magnesium, Mg | 57 MG | 14% | |
| Phosphorus, P | 61 MG | 5% | |
| Potassium, K | 299 MG | 6% | |
| Sodium, Na | 7 MG | 0% | |
| Zinc, Zn | 0.6 MG | 5% | |
| Copper, Cu | 0.1 MG | 12% | |
| Manganese, Mn | 0.8 MG | 34% | |
| Selenium, Se | 0.7 UG | 1% |
Nutrition Highlights
- Very low in calories (33 kcal per 100g), suitable for weight management.
- Very low in fat (0.2g per 100g).
- Good source of dietary fiber (3.2g per 100g).
- Good source of Manganese, Mn (34% DV).
- Good source of Vitamin C, total ascorbic acid (26% DV).
- Good source of Vitamin K (phylloquinone) (26% DV).
About Okra, raw
Raw okra is fuzzy, firm, and full of natural mucilage - the thickening compound that makes it indispensable in gumbo. Light in fat, moderate in carbohydrates, and carrying decent fiber, it is more nutritious than its reputation sometimes suggests. Sliced thin and eaten raw in salads, the sliminess is minimal. Roasting or grilling whole pods eliminates it almost entirely.
Dietary Information
Okra, raw is considered low-fat, very low in calories, making it a suitable choice for various dietary plans.
Notable micronutrients in Okra, raw include Manganese, Mn (34% DV) , Vitamin C, total ascorbic acid (26% DV) , and Vitamin K (phylloquinone) (26% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 33 calories per 100 grams, Okra, raw gets 23% of its calories from protein, 90% from carbohydrates, and 5% from fat. This is lower than most foods and comparable to fruits and vegetables.
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