Okra Nutrition Facts, Vitamins and Benefits

Okra benefits and place in a balanced diet

• Okra provides 3.2 g of dietary fiber per 100 g. Fiber supports normal bowel function and can contribute to fullness as part of a balanced diet.
• A 100 g serving contains about 23 mg of vitamin C. Vitamin C contributes to normal immune function, collagen formation and protection of cells from oxidative stress.
• Its potassium content is approximately 299 mg per 100 g. Potassium contributes to normal muscle and nervous-system function and the maintenance of normal blood pressure.
• It supplies about 57 mg of magnesium per 100 g. Magnesium contributes to normal energy metabolism and normal muscle function.
• The recorded folate value is about 60 µg per 100 g. Folate contributes to normal blood formation and cell division.
• It provides approximately 36 µg RAE of vitamin A per 100 g. Vitamin A contributes to normal vision, skin and immune function.

Okra nutrition facts

The table covers calories, macronutrients, vitamins, minerals, fatty acids and amino acids where a measured value is available. Values are shown per 100 g and for a 100 g reference serving.

How many calories are in Okra?

100 g (about 3.5 oz) provides approximately 33 kcal. A 100 g reference serving provides approximately 33 kcal. Values vary with variety, ripeness and preparation.

How to use Okra in the kitchen

Okra can be used raw when food-safe or prepared by steaming, roasting, sautéing, simmering or adding to soups and salads, depending on the ingredient.