Vegetables • Deep Nutrition Analytics
Okra, frozen, cooked, boiled, drained, with salt
As a recognized vegetables, Okra, frozen, cooked, boiled, drained, with salt delivers 29 calories per 100g, with energy primarily anchored by carbohydrates (6.4g) to support daily activity. It contributes substantial micronutrient density, highlighted by Vitamin K at 40% of the standard daily value (47.8 µg). With a low calorie density of 0.3 kcal/g, it serves as a lightweight volume option with 4.3g of net carbs.
- Protein
- 1.6 g
- Carbohydrates
- 6.4 g
- Fat
- 0.2 g
- Fiber
- 2.1 g
Produce Profile: Hydration & Micronutrients
Okra, frozen, cooked, boiled, drained, with salt provides natural botanical nutrition with 29 calories per 100g. Providing 2.1g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Calorie-Conscious Profile
With an energy density of 0.3 kcal/g (29 kcal/100g), this food supports high-volume, calorie-controlled nutrition.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 121 kJ |
| Energy | 29 kcal |
| Fiber, total dietary | 2.1 g |
| Protein | 1.6 g |
| Total lipid (fat) | 0.2 g |
| Carbohydrate, by difference | 6.4 g |
| Total Sugars | 2.9 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K | 47.8 µg |
| Manganese | 0.8 mg |
| Vitamin C | 9.6 mg |
| Magnesium | 40 mg |
| Sodium | 239 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, RAE | 15 µg |
| Vitamin K (phylloquinone) | 47.8 µg |
| Vitamin A, IU | 305 IU |
| Vitamin C, total ascorbic acid | 9.6 mg |
| Vitamin B-6 | 0 mg |
| Vitamin E (alpha-tocopherol) | 0.3 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 0.5 mg |
| Magnesium, Mg | 40 mg |
| Phosphorus, P | 37 mg |
| Sodium, Na | 239 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.8 mg |
| Calcium, Ca | 74 mg |
| Potassium, K | 184 mg |
| Zinc, Zn | 0.5 mg |
| Selenium, Se | 0.6 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Ash | 0.6 g |
| Carotene, beta | 183 µg |
| Folate, food | 100 µg |
| Tryptophan | 0 g |
| Threonine | 0.1 g |
| Methionine | 0 g |
| Phenylalanine | 0.1 g |
| Tyrosine | 0.1 g |
| Alanine | 0.1 g |
| Glutamic acid | 0.2 g |
| Glycine | 0 g |
| Proline | 0 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 100 µg |
| Fatty acids, total saturated | 0.1 g |
| MUFA 16:1 | 0 g |
| Lutein + zeaxanthin | 420 µg |
| Niacin | 0.6 mg |
| Pantothenic acid | 0.2 mg |
| Choline, total | 11.1 mg |
| SFA 16:0 | 0.1 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0.1 g |
| PUFA 18:3 | 0 g |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0.1 g |
| Water | 91.1 g |
| Folate, DFE | 100 µg |
| Isoleucine | 0.1 g |
| Leucine | 0.1 g |
| Lysine | 0.1 g |
| Cystine | 0 g |
| Valine | 0.1 g |
| Arginine | 0.1 g |
| Histidine | 0 g |
| Aspartic acid | 0.1 g |
| Serine | 0 g |
Serving calculator
Common serving sizes
- package (10 oz) yields255 g
- cup slices92 g
Compare Okra, frozen, cooked, boiled, drained, with salt with Category Peers
Okra, frozen, cooked, boiled, drained, without salt vs Okra, frozen, cooked, boiled, drained, with salt
Compared to Okra, frozen, cooked, boiled, drained, without salt, Okra, frozen, cooked, boiled, drained, with salt has 0% more carbohydrates and 0% lower calories per 100g.
Okra, frozen, unprepared vs Okra, frozen, cooked, boiled, drained, with salt
Compared to Okra, frozen, unprepared, Okra, frozen, cooked, boiled, drained, with salt has 3% less carbohydrates and 3% lower calories per 100g.
Frequently Asked Questions
How many calories are in Okra, frozen, cooked, boiled, drained, with salt?
A standard 100-gram serving of Okra, frozen, cooked, boiled, drained, with salt contains 29 calories (121 kJ), alongside 1.6g of protein, 6.4g of carbohydrates, and 0.2g of fat.
In common serving sizes:- 255g (package (10 oz) yields): ~74 kcal
- 92g (cup slices): ~27 kcal
Is Okra, frozen, cooked, boiled, drained, with salt suitable for a keto or low-carb diet?
Yes, in moderation. Okra, frozen, cooked, boiled, drained, with salt contains 4.3g of net carbs per 100g (6.4g carbs minus 2.1g fiber). It fits comfortably into standard low-carb meal plans and can be included in ketogenic diets when portion sizes are measured carefully.
What are the main vitamins and minerals found in Okra, frozen, cooked, boiled, drained, with salt?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Okra, frozen, cooked, boiled, drained, with salt are:
- Vitamin K: 47.8 µg (40% of your daily value)
- Manganese: 0.844 mg (37% of your daily value)
- Vitamin C: 9.6 mg (11% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 170099).