Okra · Abelmoschus esculentus
Okra, frozen, unprepared
Nutrition facts per 100 g · edible portion
VegetablesDietary labels are inferred automatically from Okra, frozen, unprepared'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.
Excellent nutrient density 66/100
How many beneficial nutrients Okra, frozen, unprepared 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, unprepared come from — the split across carbs, fat & protein.
75% from carbs
-
Carbs 75%6.6 g per serving
-
Fat 6%0.3 g per serving
-
Protein 19%1.7 g per serving
What Okra, frozen, unprepared 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).
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 | 6.6 g | |
| Dietary Fiber | 2.2 g | |
| Total Sugars | 3.0 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.3 g | |
| Saturated Fat | 0.1 g | |
| 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 | 65.0 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 | 55.0 mg | — |
| Stearic Acid | 6.0 mg | — |
| Palmitoleic Acid | 1.0 mg | — |
| Oleic Acid | 41.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 65.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 1.7 g | |
| 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) | 18.0 mcg | |
| Vitamin C | 12.4 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.3 mg | |
| Vitamin K | 49.4 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 0.7 mg | |
| Vitamin B6 | 0.0 mg | |
| Folate (B9) | 148.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.2 mg | |
| Choline | 11.4 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 81.0 mg | |
| Iron | 0.6 mg | |
| Magnesium | 43.0 mg | |
| Phosphorus | 42.0 mg | |
| Potassium | 211.0 mg | |
| Sodium | 3.0 mg | |
| Zinc | 0.5 mg | |
| Copper | 0.1 mg | |
| Manganese | 0.9 mg | |
| Selenium | 0.6 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 0.6 g | — |
About Okra, frozen, unprepared
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, unprepared?
There are 30 calories in 100 g of Okra, frozen, unprepared, or about 29 calories in 0.33 package (10 oz) (95 g).
How much protein is in Okra, frozen, unprepared?
Okra, frozen, unprepared contains 1.7 g of protein per 100 g.
How many carbs are in Okra, frozen, unprepared?
Okra, frozen, unprepared has 6.6 g of carbohydrates per 100 g.
How much fat is in Okra, frozen, unprepared?
Okra, frozen, unprepared provides 0.3 g of total fat per 100 g.
What is Okra, frozen, unprepared a good source of?
Okra, frozen, unprepared is an excellent source of Vitamin K (41% DV), Manganese (38% DV) and Folate (B9) (37% DV) and a good source of Vitamin C and Magnesium (per 100 g). Daily Values are based on a 2,000-calorie diet.
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