Ingredients
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Vegetables
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Okra
Year-round
Season
Year-round
Ruled by
☽ Moon
Calories
31 kcal
Protein
2.8 g
MW references
5
Okra
Okra is available year-round through international imports, with the highest quality pods typically appearing between May and September. Known for its unique thickening properties and mild flavor, it is a staple in African, Middle Eastern, and South Asian cuisines. It provides a good source of fiber, vitamin C, and folate.
Nutrition facts
Per 100 g
Energy31 kcal / 130 kJ
Protein2.8 g
Carbs3.0 g
— of which sugars2.5 g
Fat1.0 g
— saturated0.3 g
Salt8 mg Na
Vitamin C21.0 mg
Iron1.10 mg
Figures are estimates per 100 g from reference data and may differ from the product you use. Always check the packaging for accurate nutrition and allergen information. Not a substitute for professional dietary advice.
Reference data McCance & Widdowson 2021
Okra, raw · 13-300 · DG
Analysis and literature sources. Ends trimmed
Energy & Proximates
Energy31.00kcal
Energy130.00kJ
Water86.60g
Protein2.80g
Fat1.00g
Carbohydrates3.00g
of which sugars2.50g
of which starch0.50g
Fibre (AOAC)—g
Fibre (NSP)4.00g
Alcohol—g
Fat Breakdown
Total fat1.00g
Saturated0.30g
Monounsaturated0.10g
Polyunsaturated0.30g
Trans—g
Omega-3—g
Omega-6—g
Cholesterol—mg
Minerals
Sodium8.00mg
Potassium330.00mg
Calcium160.00mg
Magnesium71.00mg
Phosphorus59.00mg
Iron1.100mg
Copper0.130mg
Zinc0.600mg
Selenium1.00µg
Iodine—µg
Vitamins
Vitamin A85.00µg
Vitamin D—µg
Vitamin E—mg
Vitamin C21.00mg
Thiamin (B1)0.200mg
Riboflavin (B2)0.060mg
Niacin (B3)1.000mg
Vitamin B60.210mg
Vitamin B12—µg
Folate88.00µg
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