How healthy is okra?
Is okra healthy? Yes, for most people. Okra scores 94/100 on the HowHealthyIs Score: 100 g provides 33 kcal, 23 mg vitamin C and 57 mg magnesium. Okra is low in calories and brings fiber, vitamin C, vitamin K and folate. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Okra ranks higher than 94% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C77%
- Magnesium41%
- Fiber35%
- Potassium19%
- Calcium19%
- Vitamin A12%
- Protein12%
- Iron10%
- Vitamin E5%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium1%
Raw NRF9.3: 231 minus 1 = 230. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in okra?
Calories33kcal
Protein1.9g
Carbohydrates7.5g
Fat0.2g
Fiber3.2g
Sugars1.5g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 33 kcal | 33 kcal | |
| Protein | 1.9 g | 1.9 g | 4% |
| Carbohydrates | 7.5 g | 7.5 g | 3% |
| Fiber | 3.2 g | 3.2 g | 11% |
| Sugars | 1.5 g | 1.5 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.2 g | 0.2 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 36 µg | 36 µg | 4% |
| Vitamin C | 23 mg | 23 mg | 26% |
| Vitamin E | 0.3 mg | 0.3 mg | 2% |
| Minerals | |||
| Calcium | 82 mg | 82 mg | 6% |
| Iron | 0.6 mg | 0.6 mg | 3% |
| Potassium | 299 mg | 299 mg | 6% |
| Magnesium | 57 mg | 57 mg | 14% |
| Sodium | 7 mg | 7 mg | 0% |
Source: USDA FoodData Central, "Okra, raw" (FDC 169260). Values rounded.
Why is okra good for you?
- 23 mg vitamin C in 1 cup, 26% of the daily value. Vitamin C contributes to the normal function of the immune system.
- 57 mg magnesium in 1 cup, 14% of the daily value. Magnesium contributes to normal muscle function.
- 3.2 g fiber in 1 cup, 11% of the daily value. Most adults eat well under the 28 g daily value for fiber.
Good ways to use it
- Stews and gumbo
- Roasted or grilled
What should you watch out for?
- Deep-fried okra soaks up oil.
Which vegetables score higher?
Other vegetables with more nutrition per calorie. Variety matters more than picking one winner.
How does okra compare?
Common questions about okra
How many calories are in okra?
100 g of okra has 33 kcal. A typical portion, 1 cup (100 g), has about 33 kcal.
How much protein is in okra?
Okra has 1.9 g of protein per 100 g, or about 1.9 g in 1 cup.
Is okra good for weight loss?
Okra is low in calories (33 kcal per 100 g), so it adds volume to meals without many calories. No single food causes weight loss; the overall diet does.