Vegetable
Okra (raw) Nutrition Facts
USDA description: Okra, raw
Per 100 g, Okra (raw) provides 33 calories. A typical portion, 8 pods (95 g), has 31 calories, 1.8 g protein, 7.1 g carbs and 0.2 g fat.
- calories
- 33
- protein
- 1.9 g
- carbs
- 7.5 g
- fat
- 0.2 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.
| Serving | Calories | Protein | Carbs | Fat | Fiber | Sugars |
|---|---|---|---|---|---|---|
| 100 g | 332% | 1.9 g4% | 7.5 g3% | 0.2 g<1% | 3.2 g11% | 1.5 g |
| 1 cup100 g | 332% | 1.9 g4% | 7.5 g3% | 0.2 g<1% | 3.2 g11% | 1.5 g |
| 8 pods3" long · 95 g | 312% | 1.8 g4% | 7.1 g3% | 0.2 g<1% | 3 g11% | 1.4 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 (raw) (this page) | 33 | 1.9 g | 7.5 g | 0.2 g |
| Okra (cooked, boiled, drained, with salt) | 22 | 1.9 g | 4.5 g | 0.2 g |
| Okra (cooked, boiled, drained, without salt) | 22 | 1.9 g | 4.5 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 | 1.9 g#59 of 126 vegetables | 12 g#57 of 126 vegetables |
| Fiber | 3.2 g#23 of 115 vegetables | 19 g#20 of 115 vegetables |
| Potassium | 299 mg#46 of 126 vegetables | 1,812 mg#42 of 126 vegetables |
| Calcium | 82 mg#11 of 126 vegetables | 497 mg#11 of 126 vegetables |
| Iron | 0.62 mg#73 of 126 vegetables | 3.8 mg#76 of 126 vegetables |
| Magnesium | 57 mg#12 of 125 vegetables | 345 mg#4 of 125 vegetables |
| Vitamin C | 23 mg#43 of 123 vegetables | 139 mg#44 of 123 vegetables |
| Vitamin A | 36 µg#57 of 117 vegetables | 218 µg#59 of 117 vegetables |
Macronutrient Breakdown
Compared with the median of vegetables
Per 100 g; median of the 125 vegetables with a value.
- Calories
- Okra: 33 kcalmedian: 33 kcal
- Protein
- Okra: 1.9 gmedian: 1.8 g
- Carbs
- Okra: 7.5 gmedian: 7 g
- Fat
- Okra: 0.2 gmedian: 0.3 g
- Fiber
- Okra: 3.2 gmedian: 2.3 g
Vitamins and minerals
| Nutrient | Per 100 g | %DV | Per 8 pods (95 g) | %DV |
|---|---|---|---|---|
| Saturated fat | 0 g | <1% | 0 g | <1% |
| Trans fat | 0 g | no DV | 0 g | no DV |
| Cholesterol | 0 mg | 0% | 0 mg | 0% |
| Sodium | 7 mg | <1% | 6.7 mg | <1% |
| Vitamin D | 0 µg | 0% | 0 µg | 0% |
| Calcium | 82 mg | 6% | 78 mg | 6% |
| Iron | 0.62 mg | 3% | 0.59 mg | 3% |
| Potassium | 299 mg | 6% | 284 mg | 6% |
| Vitamin A (RAE) | 36 µg | 4% | 34 µg | 4% |
| Vitamin C | 23 mg | 26% | 22 mg | 24% |
| Vitamin E | 0.27 mg | 2% | 0.26 mg | 2% |
| Vitamin K | 31 µg | 26% | 30 µg | 25% |
| Thiamin (B1) | 0.2 mg | 17% | 0.19 mg | 16% |
| Riboflavin (B2) | 0.06 mg | 5% | 0.06 mg | 4% |
| Niacin (B3) | 1 mg | 6% | 0.95 mg | 6% |
| Vitamin B6 | 0.22 mg | 13% | 0.2 mg | 12% |
| Folate (approx.) | 60 µg | 15% | 57 µg | 14% |
| Vitamin B12 | 0 µg | 0% | 0 µg | 0% |
| Phosphorus | 61 mg | 5% | 58 mg | 5% |
| Magnesium | 57 mg | 14% | 54 mg | 13% |
| Zinc | 0.58 mg | 5% | 0.55 mg | 5% |
| Selenium | 0.7 µg | 1% | 0.67 µg | 1% |
| Copper | 0.11 mg | 12% | 0.1 mg | 12% |
| Manganese | 0.79 mg | 34% | 0.75 mg | 33% |
Source: U.S. Department of Agriculture, FoodData Central, FDC ID 169260 (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 . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.