Calories in Okra: Full Nutrition Breakdown

Okra is a warm-season vegetable that provides an impressive array of nutrients for very few calories. It is rich in vitamin C, vitamin K, folate, and magnesium, and its unique mucilaginous fiber has been studied for potential benefits to blood sugar regulation and digestive health. Okra also delivers a meaningful amount of protein for a vegetable. Here is a complete breakdown of okra nutrition by serving size.

Calories by serving size:

Okra is also a good source of vitamin K, magnesium, and thiamine. It contains a unique type of soluble fiber that gives it its characteristic texture and contributes to its blood-sugar-lowering effects.

Frequently Asked Questions (FAQ)

How many calories are in a cup of okra?

A cup of raw okra weighing about 100 grams contains approximately 33 calories. Cooked okra has a similar calorie count at about 36 calories per cup. This makes okra an excellent low-calorie vegetable that can be enjoyed in generous portions.

Is okra good for blood sugar control?

Research suggests that okra may help manage blood sugar levels. The soluble fiber in okra, particularly its mucilage, has been shown to slow sugar absorption in the digestive tract. Some studies have found that okra extract can help reduce blood glucose levels, though eating whole okra as part of a balanced diet is the most practical approach.

Why is okra slimy and is it healthy?

The sliminess of okra comes from mucilage, a type of soluble fiber that is released when the vegetable is cut and cooked. This mucilage is actually beneficial for health, as it acts as a prebiotic fiber that supports digestive health and may help lower cholesterol. To reduce the sliminess, try cooking okra at high heat by roasting, grilling, or sauteing.

Is okra a good source of folate?

Yes, okra is an excellent source of folate. A cup of cooked okra provides about 74 micrograms of folate, which is roughly 18% of the daily recommended intake. Folate is essential for DNA synthesis and cell division, making okra particularly important for pregnant women who need higher folate levels.

Can you eat okra raw?

Yes, okra can be eaten raw and is actually less slimy when consumed this way. Raw okra has a pleasant, grassy flavor and a crisp texture similar to green beans. It works well sliced thin in salads, served with dips, or pickled. Eating okra raw also preserves more of its heat-sensitive vitamin C content.