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
These small, green pods are a staple in many cuisines, particularly in Southern cooking, Indian dishes, and African stews. Their mild flavor and unique texture make them a versatile ingredient, though they're perhaps best known for their slightly slimy interior when cooked—a characteristic that actually helps thicken soups and stews naturally. Okra is low in calories but packed with nutrients, offering a good amount of dietary fiber, vitamin C, vitamin K, and folate. The fiber content supports digestive health, while the antioxidants, including polyphenols, may contribute to reduced inflammation and improved heart health.
In the kitchen, these pods can be prepared in a variety of ways depending on the desired outcome. To minimize their characteristic sliminess, they can be cooked quickly over high heat—such as grilling, sautéing, or roasting—or paired with acidic ingredients like tomatoes or lemon juice. They're also excellent when breaded and fried, though this adds extra calories and fat. For those looking to maximize their nutritional benefits, steaming or adding them to soups and stews preserves their vitamins and fiber. Whether enjoyed as a side dish, a soup thickener, or a key ingredient in dishes like gumbo, these pods offer both flavor and a boost of essential nutrients.
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