Okra (cooked, boiled, drained, without salt) nutrition facts
100 grams of okra, cooked, boiled, drained, without salt contain 22 calories, 1.9 g of protein, 4.5 g of carbohydrates and 0.2 g of fat. It is an excellent source of vitamin K (33% DV). Most of its calories (66%) come from carbs.
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Values shown for 100 g.
Rich in
- Vitamin K33%
- Vitamin C18%
- Manganese13%
- Folate12%
- Thiamin (B1)11%
- Vitamin B611%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0 µg | 0% |
| Vitamin A | 14 µg | 2% |
| Vitamin C | 16.3 mg | 18% |
| Vitamin E | 0.27 mg | 2% |
| Vitamin K | 40 µg | 33% |
| Thiamin (B1) | 0.13 mg | 11% |
| Riboflavin (B2) | 0.06 mg | 4% |
| Niacin (B3) | 0.87 mg | 5% |
| Pantothenic acid (B5) | 0.21 mg | 4% |
| Vitamin B6 | 0.19 mg | 11% |
| Folate | 46 µg | 12% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 8.7 mg | 2% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 77 mg | 6% |
| Iron | 0.28 mg | 2% |
| Potassium | 135 mg | 3% |
| Magnesium | 36 mg | 9% |
| Phosphorus | 32 mg | 3% |
| Zinc | 0.43 mg | 4% |
| Copper | 0.09 mg | 9% |
| Manganese | 0.29 mg | 13% |
| Selenium | 0.4 µg | 1% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | - |
| Monounsaturated fat | 0.03 g | - |
| Polyunsaturated fat | 0.05 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 92.6 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other vegetables and vegetable products
| Per 100 g | Okra (cooked, boiled, drained, without salt) | Category average | Difference |
|---|---|---|---|
| Calories | 22 | 63.7 | -65% |
| Protein | 1.87 g | 2.82 g | -34% |
| Total carbohydrate | 4.51 g | 12.5 g | -64% |
| Total fat | 0.21 g | 1.01 g | -79% |
| Dietary fiber | 2.5 g | 3 g | -17% |
| Total sugars | 2.4 g | 3.34 g | -28% |
| Sodium | 6 mg | 157 mg | -96% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 169261. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.