Okra
Exceptional nutritional value
Okra (lady's fingers), green seed pods, values for the raw vegetable.
Okra is a green seed pod eaten in the southern United States, West Africa, the Middle East and South Asia, in stews such as gumbo, in curries, or fried. A 100 g portion has about 33 kcal and 3 g of fiber, and is a good source of manganese, vitamin K, vitamin C and folate. Okra releases a sticky mucilage when cut and cooked, which thickens stews; quick high-heat cooking or acidic ingredients reduce it.
Nutrition values are for the raw product
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 1.9g | 3.4% |
| Fat | 0.2g | 0.3% |
| Carbs | 7.5g | 2.5% |
| Simple Sugars | 2.63g | Estimate |
| Complex Carbs | 1.67g | Estimate |
| Fiber | 3.2g | 12.8% |
| Water | 90g | 3.6% |
| Calories | 33 | 1.5% |
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.03 | g | 0.1% |
| Monounsaturated | 0.02 | g | 0.1% |
| Polyunsaturated | 0.03 | g | 0.2% |
| Omega-3 | 0.009 | g | Estimate |
| Omega-6 | 0.021 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 23 | mg |
| Vitamin E | 0.27 | mg |
| Selenium | 0.7 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 36 | mcg | 4.0% |
| vitamin B1 | 0.2 | mg | 16.7% |
| vitamin B2 | 0.06 | mg | 4.6% |
| vitamin B3 | 1 | mg | 6.3% |
| vitamin B6 | 0.215 | mg | 12.6% |
| vitamin B9 | 60 | mcg | 15.0% |
| vitamin C | 23 | mg | 25.6% |
| vitamin E | 0.27 | mg | 1.8% |
| vitamin K | 31.3 | mcg | 26.1% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 82 | mg | 8.2% |
| iron | 0.62 | mg | 3.4% |
| magnesium | 57 | mg | 14.2% |
| phosphorus | 61 | mg | 8.7% |
| potassium | 299 | mg | 11.5% |
| sodium | 7 | mg | 0.3% |
| zinc | 0.58 | mg | 5.3% |
| copper | 0.109 | mg | 12.1% |
| manganese | 0.788 | mg | 34.3% |
| selenium | 0.7 | mcg | 1.3% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 31 | mg | 4.4% | 76% |
| Isoleucine | 69 | mg | 4.9% | 91% |
| Leucine | 105 | mg | 3.8% | 68% |
| Lysine limiting | 81 | mg | 3.9% | 67% |
| Methionine | 40 | mg | 3.8% | 69% |
| Phenylalanine | 152 | mg | 8.7% | 146% |
| Threonine | 65 | mg | 6.2% | 103% |
| Tryptophan | 17 | mg | 6.1% | 102% |
| Valine | 91 | mg | 5.0% | 90% |
Compare with other products
Values per 100 g
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