Okra · Abelmoschus esculentus

Okra, cooked, boiled, drained, without salt

Nutrition facts per 100 g · edible portion

Vegetables

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Okra, cooked, boiled, drained, with salt Okra, cooked, boiled, drained, without salt Okra, frozen, cooked, boiled, drained, with salt Okra, frozen, cooked, boiled, drained, without salt Okra, frozen, unprepared Okra, raw

Vegan Keto-friendly Gluten-free Dairy-free

Dietary labels are inferred automatically from Okra, cooked, boiled, drained, without salt's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

22 kcal Calories

1.9 g Protein

4.5 g Carbs

0.2 g Fat

Excellent nutrient density 68/100

How many beneficial nutrients Okra, cooked, boiled, drained, without salt delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Okra, cooked, boiled, drained, without salt come from — the split across carbs, fat & protein.

22 kcal / serving

66% from carbs

Carbs 66%

4.5 g per serving
Fat 7%

0.2 g per serving
Protein 27%

1.9 g per serving

What Okra, cooked, boiled, drained, without salt is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Vitamin K33% Vitamin C18% Manganese13% Folate (B9)12% Thiamin (B1)11% Vitamin B611%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	4.5 g	2%
Dietary Fiber	2.5 g	9%
Total Sugars	2.4 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	0.2 g	0%
Saturated Fat	0.0 g	0%
Monounsaturated Fat	0.0 g	—
Polyunsaturated Fat	0.0 g	—
Trans Fat	0.0 g	—
Omega-3 Fatty Acids	1.0 mg	—
Omega-6 Fatty Acids	45.0 mg	—
Butyric Acid	0.0 mg	—
Caproic Acid	0.0 mg	—
Caprylic Acid	0.0 mg	—
Capric Acid	0.0 mg	—
Lauric Acid	0.0 mg	—
Myristic Acid	0.0 mg	—
Palmitic Acid	38.0 mg	—
Stearic Acid	4.0 mg	—
Palmitoleic Acid	0.0 mg	—
Oleic Acid	28.0 mg	—
Gadoleic Acid	0.0 mg	—
Erucic Acid	0.0 mg	—
Linoleic Acid	45.0 mg	—
Arachidonic Acid	0.0 mg	—
Eicosapentaenoic Acid (EPA)	0.0 mg	—
Docosahexaenoic Acid (DHA)	0.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	1.9 g	4%
Histidine	29.0 mg	—
Isoleucine	65.0 mg	—
Leucine	98.0 mg	—
Lysine	75.0 mg	—
Methionine	20.0 mg	—
Phenylalanine	61.0 mg	—
Threonine	61.0 mg	—
Tryptophan	16.0 mg	—
Valine	85.0 mg	—
Alanine	68.0 mg	—
Arginine	78.0 mg	—
Aspartic Acid	135.0 mg	—
Cystine	18.0 mg	—
Glutamic Acid	253.0 mg	—
Glycine	41.0 mg	—
Proline	42.0 mg	—
Serine	41.0 mg	—
Tyrosine	81.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	14.0 mcg	2%
Vitamin C	16.3 mg	18%
Vitamin D	0.0 mcg	0%
Vitamin E	0.3 mg	2%
Vitamin K	40.0 mcg	33%
Thiamin (B1)	0.1 mg	11%
Riboflavin (B2)	0.1 mg	4%
Niacin (B3)	0.9 mg	5%
Vitamin B6	0.2 mg	11%
Folate (B9)	46.0 mcg	12%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.2 mg	4%
Choline	9.3 mg	2%

Minerals	Amount	% DV
Calcium	77.0 mg	6%
Iron	0.3 mg	2%
Magnesium	36.0 mg	9%
Phosphorus	32.0 mg	3%
Potassium	135.0 mg	3%
Sodium	6.0 mg	0%
Zinc	0.4 mg	4%
Copper	0.1 mg	9%
Manganese	0.3 mg	13%
Selenium	0.4 mcg	1%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	0.0 g	—
Caffeine	0.0 mg	—
Theobromine	0.0 mg	—
Ash	0.8 g	—

About Okra, cooked, boiled, drained, without salt

Okra (Abelmoschus esculentus), also known as lady's fingers, is the slender, ridged green seed pod of a flowering plant in the mallow family, eaten as a vegetable across the American South, Africa, India, and the Middle East. Its flavor is mild and slightly grassy, and when cooked it releases a natural thickening juice that gives gumbo and stews their signature body. Okra is low in calories and rich in fiber, vitamin C, vitamin K, and folate.

It can be fried into crisp cornmeal-coated rounds, roasted or grilled until tender, stewed in tomato-based dishes, or pickled, and quick, high-heat cooking or a splash of acid keeps it from turning too slippery. Choose small, firm, brightly colored pods that snap easily, since large ones turn tough and woody, and store okra dry and wrapped in the refrigerator, using it within a few days.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Okra, cooked, boiled, drained, without salt?

There are 22 calories in 100 g of Okra, cooked, boiled, drained, without salt, or about 19 calories in 8 pods (3" long) (85 g).

How much protein is in Okra, cooked, boiled, drained, without salt?

Okra, cooked, boiled, drained, without salt contains 1.9 g of protein per 100 g.

How many carbs are in Okra, cooked, boiled, drained, without salt?

Okra, cooked, boiled, drained, without salt has 4.5 g of carbohydrates per 100 g.

How much fat is in Okra, cooked, boiled, drained, without salt?

Okra, cooked, boiled, drained, without salt provides 0.2 g of total fat per 100 g.

What is Okra, cooked, boiled, drained, without salt a good source of?

Okra, cooked, boiled, drained, without salt is an excellent source of Vitamin K (33% DV) and a good source of Vitamin C, Manganese, Folate (B9), Thiamin (B1) and Vitamin B6 (per 100 g). Daily Values are based on a 2,000-calorie diet.