Okra Nutrition

Serving Size: 100 g (3.5 oz)

Updated | 2021-06-23

Written and reviewed by the NatureClaim Team




Okra


Overview of Okra Nutrition

Scientific Name: Abelmoschus


Order: Malvales


Family: Malvaceae


Okra grows in an elongated, lantern shape vegetable. It is a fuzzy, green colored, and ribbed pod that is approximately 2-7 inches in length.



Calories
Name Amount % Daily Value
Calories 33 kcal 2%


Carbohydrates
Name Amount % Daily Value
Total Carbs 7.45 g 2%
Dietary Fiber 3.20 g 13%
Sugars 1.48 g
Starch 0.34 g


Sterols
Name Amount % Daily Value
Cholesterol 0.00 mg 0%
Phytosterols 24.00 mg


Fat and Fatty Acids
Name Amount % Daily Value
Total Fat 0.19 g 0%
Saturated Fat 0.03 g 0%
Monounsaturated Fat 0.02 g
Polyunsaturated Fat, total 0.03 g
  • 18:2 n-6 (LA), Omega-6
0.03 g
  • 18:3 n-6 (GLA)
- g
  • 18:3 n-3 (ALA), Omega-3
0.00 g
  • 18:4 n-3 (SDA)
0.00 g
  • 20:5 n-3 (EPA)
0.00 g
  • 22:5 n-3 (DPA)
0.00 g
  • 22:6 n-3 (DHA)
0.00 g
Trans Fat 0.00 g


Protein and Amino Acids
Name Amount % Daily Value
Protein, total 1.93 g 4%
  • Tryptophan
0.02 g
  • Threonine
0.07 g
  • Isoleucine
0.07 g
  • Leucine
0.10 g
  • Lysine
0.08 g
  • Methionine
0.02 g
  • Cystine
0.02 g
  • Phenylalanine
0.07 g
  • Tyrosine
0.09 g
  • Valine
0.09 g
  • Arginine
0.08 g
  • Histidine
0.03 g
  • Alanine
0.07 g
  • Aspartic Acid
0.14 g
  • Glutamic Acid
0.27 g
  • Glycine
0.04 g
  • Proline
0.04 g
  • Serine
0.04 g


Vitamins
Name Amount % Daily Value
Vitamin C 23.00 mg 38%
Thiamin 0.20 mg 13%
Riboflavin 0.06 mg 4%
Niacin 1.00 mg 5%
Pantothenic Acid 0.24 mg 2%
Vitamin B6 0.21 mg 11%
Folate, total 60.00 mg 15%
  • Folic Acid
0.00 mcg
  • Food Folate (dietary folate equivalent)
60.00 mcg
Choline 12.30 mg
Betaine - mg
Vitamin B12 0.00 mcg 0%
Vitamin A, total 716.00 IU 14%
  • Retinol Acitiviy Equivalent
36.00 mcg
  • Retinol
0.00 mcg
  • Beta-Carotene
416.00 mcg
  • Alpha-Carotene
27.00 mcg
  • Beta-Cryptoxanthin
0.00 mcg
Lycopene 0.00 mcg
Lutein and Zeaxanthin 280.00 mcg
Vitamin E, total 0.40 IU 1%
  • Alpha-Tocopherol
0.27 mg
  • Beta-Tocopherol
0.00 mg
  • Gamma-Tocopherol
0.16 mg
  • Delta-Tocopherol
0.00 mg
Vitamin D 0.00 IU 0%
Vitamin K (phylloquinone) 31.30 mcg 39%
Biotin - mcg -


Minerals
Name Amount % Daily Value
Calcium 82.00 mg 8%
Iron 0.62 mg 3%
Magnesium 57.00 mg 14%
Phosphorus 61.00 mg -6%
Potassium 299.00 mg 9%
Sodium 7.00 mg 0%
Zinc 0.58 mg 4%
Copper 0.11 mg 6%
Manganese 0.79 mg 40%
Selenium 0.70 mcg 1%
Iodine - mcg -
Chromium - mcg -
Molybdenum - mcg -
Chloride - mg -
Fluoride - mg


Flavonoids
Name Amount


Others
Name Amount
Water 89.58 g
Ash 0.86 g
Alcohol 0.00 g
Caffeine 0.00 mg
Theobromine 0.00 mg
Resveratrol - mg
Phytoalbumin - mg
Chlorogenic Acid - mg

The "-" means insufficient data.

% Daily Values are based on a 2,000 calorie diet or refer to the Dietary Reference Intakes for a specific life stage.


Reference(s):

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, Current Release.

National Institutes of Health, Office of Dietary Supplements. Vitamin and Mineral Supplement Fact Sheets. Accessed from https://ods.od.nih.gov/.