Vegetables • Deep Nutrition Analytics
Okra, raw
As a recognized vegetables, Okra, raw delivers 33 calories per 100g, with energy primarily anchored by carbohydrates (7.5g) to support daily activity. It serves as a rich source of Manganese, offering 34% of your recommended daily allowance (0.788 mg). Featuring a modest calorie density of 0.3 kcal/g paired with high micronutrient diversity, it achieves an optimal nutrient-to-calorie ratio.
- Protein
- 1.9 g
- Carbohydrates
- 7.5 g
- Fat
- 0.2 g
- Fiber
- 3.2 g
Produce Profile: Hydration & Micronutrients
Okra, raw provides natural botanical nutrition with 33 calories per 100g. Providing 3.2g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Nutrient Density Payload
Contains 3 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Fiber, total dietary | 3.2 g |
| Protein | 1.9 g |
| Energy | 138 kJ |
| Total Sugars | 1.5 g |
| Total lipid (fat) | 0.2 g |
| Carbohydrate, by difference | 7.5 g |
| Energy | 33 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 0.8 mg |
| Vitamin K | 31.3 µg |
| Vitamin C | 23 mg |
| Magnesium | 57 mg |
| Vitamin B6 | 0.2 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.2 mg |
| Vitamin K (phylloquinone) | 31.3 µg |
| Vitamin C, total ascorbic acid | 23 mg |
| Vitamin A, RAE | 36 µg |
| Vitamin A, IU | 716 IU |
| Vitamin E (alpha-tocopherol) | 0.3 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 0.6 mg |
| Magnesium, Mg | 57 mg |
| Phosphorus, P | 61 mg |
| Sodium, Na | 7 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.8 mg |
| Calcium, Ca | 82 mg |
| Potassium, K | 299 mg |
| Zinc, Zn | 0.6 mg |
| Selenium, Se | 0.7 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Starch | 0.3 g |
| Choline, total | 12.3 mg |
| Phytosterols | 24 mg |
| Fatty acids, total saturated | 0 g |
| Thiamin | 0.2 mg |
| Riboflavin | 0.1 mg |
| Tryptophan | 0 g |
| Threonine | 0.1 g |
| Methionine | 0 g |
| Phenylalanine | 0.1 g |
| Tyrosine | 0.1 g |
| Alanine | 0.1 g |
| Glutamic acid | 0.3 g |
| Glycine | 0 g |
| Proline | 0 g |
| Niacin | 1 mg |
| Pantothenic acid | 0.2 mg |
| 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 |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0 g |
| SFA 16:0 | 0 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0 g |
| PUFA 18:3 | 0 g |
| Ash | 0.9 g |
| Fructose | 0.6 g |
| Folate, food | 60 µg |
| Folate, total | 60 µg |
| Carotene, beta | 416 µg |
| Carotene, alpha | 27 µg |
| Lutein + zeaxanthin | 280 µg |
| Tocopherol, gamma | 0.2 mg |
| Folate, DFE | 60 µg |
| Sucrose | 0.6 g |
| Glucose | 0.3 g |
| Water | 89.6 g |
Serving calculator
Common serving sizes
- pods (3" long)95 g
- cup100 g
Compare Okra, raw with Category Peers
Okra, raw vs Beans, snap, yellow, frozen, all styles, unprepared
Compared to Beans, snap, yellow, frozen, all styles, unprepared, Okra, raw has 78% more Vitamin C and 1% lower calories per 100g.
Okra, raw vs Beans, snap, green, frozen, all styles, microwaved
Compared to Beans, snap, green, frozen, all styles, microwaved, Okra, raw has 109% more Vitamin C and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Okra, raw?
A standard 100-gram serving of Okra, raw contains 33 calories (138 kJ), alongside 1.9g of protein, 7.5g of carbohydrates, and 0.2g of fat.
In common serving sizes:- 95g (pods (3" long)): ~31 kcal
- 100g (cup): ~33 kcal
Is Okra, raw suitable for a keto or low-carb diet?
Yes, in moderation. Okra, raw contains 4.3g of net carbs per 100g (7.5g carbs minus 3.2g 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, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Okra, raw are:
- Manganese: 0.788 mg (34% of your daily value)
- Vitamin K: 31.3 µg (26% of your daily value)
- Vitamin C: 23 mg (26% 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 169260).