Okra · Abelmoschus esculentus

Okra, frozen, cooked, boiled, drained, with 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, frozen, cooked, boiled, drained, with 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.

34 kcal Calories

1.6 g Protein

6.4 g Carbs

0.2 g Fat

Very good nutrient density 53/100

How many beneficial nutrients Okra, frozen, cooked, boiled, drained, with 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, frozen, cooked, boiled, drained, with salt come from — the split across carbs, fat & protein.

34 kcal / serving

75% from carbs

Carbs 75%

6.4 g per serving
Fat 6%

0.2 g per serving
Protein 19%

1.6 g per serving

What Okra, frozen, cooked, boiled, drained, with 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 K40% Manganese37% Folate (B9)25% Vitamin C11% Magnesium10%

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	6.4 g	2%
Dietary Fiber	2.1 g	8%
Total Sugars	2.9 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	0.2 g	0%
Saturated Fat	0.1 g	0%
Monounsaturated Fat	0.0 g	—
Polyunsaturated Fat	0.1 g	—
Trans Fat	0.0 g	—
Omega-3 Fatty Acids	1.0 mg	—
Omega-6 Fatty Acids	63.0 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	53.0 mg	—
Stearic Acid	6.0 mg	—
Palmitoleic Acid	1.0 mg	—
Oleic Acid	40.0 mg	—
Gadoleic Acid	0.0 mg	—
Erucic Acid	0.0 mg	—
Linoleic Acid	63.0 mg	—
Arachidonic Acid	0.0 mg	—
Eicosapentaenoic Acid (EPA)	0.0 mg	—
Docosahexaenoic Acid (DHA)	0.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	1.6 g	3%
Histidine	26.0 mg	—
Isoleucine	58.0 mg	—
Leucine	89.0 mg	—
Lysine	68.0 mg	—
Methionine	18.0 mg	—
Phenylalanine	55.0 mg	—
Threonine	55.0 mg	—
Tryptophan	14.0 mg	—
Valine	77.0 mg	—
Alanine	61.0 mg	—
Arginine	71.0 mg	—
Aspartic Acid	122.0 mg	—
Cystine	16.0 mg	—
Glutamic Acid	228.0 mg	—
Glycine	37.0 mg	—
Proline	38.0 mg	—
Serine	37.0 mg	—
Tyrosine	73.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	15.0 mcg	2%
Vitamin C	9.6 mg	11%
Vitamin D	0.0 mcg	0%
Vitamin E	0.3 mg	2%
Vitamin K	47.8 mcg	40%
Thiamin (B1)	0.1 mg	6%
Riboflavin (B2)	0.1 mg	7%
Niacin (B3)	0.6 mg	4%
Vitamin B6	0.0 mg	2%
Folate (B9)	100.0 mcg	25%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.2 mg	4%
Choline	11.1 mg	2%

Minerals	Amount	% DV
Calcium	74.0 mg	6%
Iron	0.5 mg	3%
Magnesium	40.0 mg	10%
Phosphorus	37.0 mg	3%
Potassium	184.0 mg	4%
Sodium	239.0 mg	10%
Zinc	0.5 mg	4%
Copper	0.1 mg	8%
Manganese	0.8 mg	37%
Selenium	0.6 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	0.6 g	—

About Okra, frozen, cooked, boiled, drained, with 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, frozen, cooked, boiled, drained, with salt?

There are 34 calories in 100 g of Okra, frozen, cooked, boiled, drained, with salt, or about 87 calories in 1 package (10 oz) yields (255 g).

How much protein is in Okra, frozen, cooked, boiled, drained, with salt?

Okra, frozen, cooked, boiled, drained, with salt contains 1.6 g of protein per 100 g.

How many carbs are in Okra, frozen, cooked, boiled, drained, with salt?

Okra, frozen, cooked, boiled, drained, with salt has 6.4 g of carbohydrates per 100 g.

How much fat is in Okra, frozen, cooked, boiled, drained, with salt?

Okra, frozen, cooked, boiled, drained, with salt provides 0.2 g of total fat per 100 g.

What is Okra, frozen, cooked, boiled, drained, with salt a good source of?

Okra, frozen, cooked, boiled, drained, with salt is an excellent source of Vitamin K (40% DV), Manganese (37% DV) and Folate (B9) (25% DV) and a good source of Vitamin C and Magnesium (per 100 g). Daily Values are based on a 2,000-calorie diet.