Vegetable

Okra (frozen, unprepared) Nutrition Facts

USDA description: Okra, frozen, unprepared

Per 100 g, Okra (frozen, unprepared) provides 30 calories. A typical portion, 1/3 package (95 g), has 29 calories, 1.6 g protein, 6.3 g carbs and 0.2 g fat.

calories: 30
protein: 1.7 g
carbs: 6.6 g
fat: 0.3 g

Per 100 g.

Calories and macros per serving

Serving weights are USDA's own for this record; each value is the per-100 g amount scaled to that weight. % = share of the FDA Daily Value.

Okra (frozen, unprepared): calories, protein, carbs, fat, fiber and sugars per serving
Serving	Calories	Protein	Carbs	Fat	Fiber	Sugars
100 g	302%	1.7 g3%	6.6 g2%	0.3 g<1%	2.2 g8%	3 g
1/3 package10 oz · 95 g	291%	1.6 g3%	6.3 g2%	0.2 g<1%	2.1 g7%	2.8 g
1 package10 oz · 284 g	854%	4.8 g10%	19 g7%	0.7 g1%	6.2 g22%	8.4 g

Calories in kcal. n/r = not reported for this food.

Raw, cooked and other forms

Cooking changes water content, so values per 100 g shift. Each row is its own USDA record.

Form (per 100 g)	Calories	Protein	Carbs	Fat
Okra (frozen, unprepared) (this page)	30	1.7 g	6.6 g	0.3 g
Okra (frozen, cooked, boiled, drained, with salt)	29	1.6 g	6.4 g	0.2 g
Okra (frozen, cooked, boiled, drained, without salt)	29	1.6 g	6.4 g	0.2 g

How Okra ranks among vegetables

Rank 1 = the most of that nutrient among the vegetables on CalorieExplorer. Per 200 kcal shows nutrient density: how much you get for the same calories.

Nutrient	Per 100 g	Per 200 kcal
Protein	1.7 g#68 of 123 vegetables	11 g#62 of 123 vegetables
Fiber	2.2 g#56 of 112 vegetables	15 g#45 of 112 vegetables
Potassium	211 mg#80 of 123 vegetables	1,407 mg#69 of 123 vegetables
Calcium	81 mg#10 of 123 vegetables	540 mg#8 of 123 vegetables
Iron	0.57 mg#77 of 123 vegetables	3.8 mg#73 of 123 vegetables
Magnesium	43 mg#14 of 122 vegetables	287 mg#8 of 122 vegetables
Vitamin C	12 mg#64 of 120 vegetables	83 mg#56 of 120 vegetables
Vitamin A	18 µg#68 of 114 vegetables	120 µg#65 of 114 vegetables

Macronutrient Breakdown

19%

Protein

75%

Carbs

Fat

Compared with the median of vegetables

Per 100 g; median of the 122 vegetables with a value.

Calories: Okra: 30 kcal
median: 33 kcal
Protein: Okra: 1.7 g
median: 1.8 g
Carbs: Okra: 6.6 g
median: 7 g
Fat: Okra: 0.3 g
median: 0.3 g
Fiber: Okra: 2.2 g
median: 2.1 g

Vitamins and minerals

Nutrient	Per 100 g	%DV	Per 1/3 package (95 g)	%DV
Saturated fat	0.1 g	<1%	0.1 g	<1%
Trans fat	0 g	no DV	0 g	no DV
Cholesterol	0 mg	0%	0 mg	0%
Sodium	3 mg	<1%	2.9 mg	<1%
Vitamin D	0 µg	0%	0 µg	0%
Calcium	81 mg	6%	77 mg	6%
Iron	0.57 mg	3%	0.54 mg	3%
Potassium	211 mg	4%	200 mg	4%
Vitamin A (RAE)	18 µg	2%	17 µg	2%
Vitamin C	12 mg	14%	12 mg	13%
Vitamin E	0.33 mg	2%	0.31 mg	2%
Vitamin K	49 µg	41%	47 µg	39%
Thiamin (B1)	0.09 mg	7%	0.08 mg	7%
Riboflavin (B2)	0.11 mg	8%	0.1 mg	8%
Niacin (B3)	0.71 mg	4%	0.67 mg	4%
Vitamin B6	0.04 mg	2%	0.04 mg	2%
Folate (approx.)	148 µg	37%	141 µg	35%
Vitamin B12	0 µg	0%	0 µg	0%
Phosphorus	42 mg	3%	40 mg	3%
Magnesium	43 mg	10%	41 mg	10%
Zinc	0.53 mg	5%	0.5 mg	5%
Selenium	0.6 µg	1%	0.57 µg	1%
Copper	0.08 mg	9%	0.08 mg	9%
Manganese	0.87 mg	38%	0.83 mg	36%

Source: U.S. Department of Agriculture, FoodData Central, FDC ID 169262 (SR Legacy, April 2018 final release). Values per 100 g as published in that record, imported 2026-03-13; serving weights from the same record, retrieved 2026-10-13.

% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. Ranks compare the foods of the same category on this site. How we calculate.

Last updated 2026-10-13. Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.