Nutrients, compounds and studied health goals side by side. Every figure is per 100 g of the USDA reference entry for that food, so the columns are directly comparable.
Per 100 g. A dash means no value is recorded for that food, which is not the same as zero.
| Per 100 g | Okra |
|---|---|
Macronutrients | |
| Calorieskcal | 332% DV |
| Proteing | 1.934% DV |
| Total fatg | 0.190% DV |
| Carbohydrateg | 7.453% DV |
| Fibreg | 3.211% DV |
| Total sugarsg | 1.48 |
| Waterg | 89.6 |
Fats | |
| Saturated fatg | 0.0260% DV |
| Monounsaturated fatg | 0.017 |
| Polyunsaturated fatg | 0.027 |
| Cholesterolmg | 00% DV |
| EPA (omega-3)g | 0 |
| DHA (omega-3)g | 0 |
| DPA (omega-3)g | 0 |
| Linoleic acid (omega-6)g | 0.026 |
Vitamins | |
| Vitamin Aµg | 364% DV |
| Vitamin Cmg | 2326% DV |
| Vitamin Dµg | 00% DV |
| Vitamin Emg | 0.272% DV |
| Vitamin Kµg | 31.326% DV |
| Thiamin (B1)mg | 0.217% DV |
| Riboflavin (B2)mg | 0.065% DV |
| Niacin (B3)mg | 16% DV |
| Pantothenic acid (B5)mg | 0.2455% DV |
| Vitamin B6mg | 0.21513% DV |
| Folateµg | 6015% DV |
| Vitamin B12µg | 00% DV |
| Cholinemg | 12.32% DV |
Minerals | |
| Calciummg | 826% DV |
| Ironmg | 0.623% DV |
| Magnesiummg | 5714% DV |
| Phosphorusmg | 615% DV |
| Potassiummg | 2996% DV |
| Sodiummg | 70% DV |
| Zincmg | 0.585% DV |
| Coppermg | 0.10912% DV |
| Manganesemg | 0.78834% DV |
| Seleniumµg | 0.71% DV |
Other | |
| Beta-caroteneµg | 416 |
| Alpha-caroteneµg | 27 |
| Lycopeneµg | 0 |
| Lutein + zeaxanthinµg | 280 |
| Caffeinemg | 0 |
| Ashg | 0.86 |
How prominent each compound is in the food. Whole-food compound quantities are not reliably measurable, so these are levels rather than amounts.
| Compound | Okra |
|---|---|
| OxalatesOrganic acid salt | Notable |
| PectinSoluble fibre | Notable |
| PolyphenolsPolyphenol (class) | Present |
| QuercetinFlavonol | Present |
Where each food has at least one claim on file. Being listed says research exists, not how strong it is — open a food to see the evidence rating and citations.
| Health goal | Okra |
|---|---|
| Blood Sugar & Metabolic Health | Yes |
| Heart Health | Yes |
Room for 1 more food on your plan.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.