Okra (raw) nutrition facts
Abelmoschus esculentus
100 grams of okra, raw contain 33 calories, 1.9 g of protein, 7.5 g of carbohydrates and 0.2 g of fat. It is an excellent source of manganese (34% DV), vitamin C (26% DV) and vitamin K (26% DV). Most of its calories (76%) 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
- Manganese34%
- Vitamin C26%
- Vitamin K26%
- Thiamin (B1)17%
- Folate15%
- Magnesium14%
% 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 | 36 µg | 4% |
| Vitamin C | 23 mg | 26% |
| Vitamin E | 0.27 mg | 2% |
| Vitamin K | 31.3 µg | 26% |
| Thiamin (B1) | 0.2 mg | 17% |
| Riboflavin (B2) | 0.06 mg | 5% |
| Niacin (B3) | 1 mg | 6% |
| Pantothenic acid (B5) | 0.25 mg | 5% |
| Vitamin B6 | 0.22 mg | 13% |
| Folate | 60 µg | 15% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 12.3 mg | 2% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 82 mg | 6% |
| Iron | 0.62 mg | 3% |
| Potassium | 299 mg | 6% |
| Magnesium | 57 mg | 14% |
| Phosphorus | 61 mg | 5% |
| Zinc | 0.58 mg | 5% |
| Copper | 0.11 mg | 12% |
| Manganese | 0.79 mg | 34% |
| Selenium | 0.7 µg | 1% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | - |
| Monounsaturated fat | 0.02 g | - |
| Polyunsaturated fat | 0.03 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 89.6 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other vegetables and vegetable products
| Per 100 g | Okra (raw) | Category average | Difference |
|---|---|---|---|
| Calories | 33 | 63.7 | -48% |
| Protein | 1.93 g | 2.82 g | -31% |
| Total carbohydrate | 7.45 g | 12.5 g | -40% |
| Total fat | 0.19 g | 1.01 g | -81% |
| Dietary fiber | 3.2 g | 3 g | +7% |
| Total sugars | 1.48 g | 3.34 g | -56% |
| Sodium | 7 mg | 157 mg | -96% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 169260. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.