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Okra Nutrition

Nutrients in 100 g (3.5 oz)

Updated | 2023-07-01

Written and reviewed by the NatureClaim Team




Okra

Overview of Okra Nutrition

Scientific Name: Abelmoschus esculentus

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 3%
Dietary Fiber 3.20 g 11%
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 26%
Thiamin 0.20 mg 17%
Riboflavin 0.06 mg 5%
Niacin 1.00 mg 6%
Pantothenic Acid 0.24 mg 5%
Vitamin B6 0.21 mg 12%
Folate, total 60.00 mcg 15%
  • Folic Acid
 0.00 mcg
  • Food Folate (dietary folate equivalent)
 60.00 mcg
Choline 12.30 mg 2%
Betaine - mg
Vitamin B12 0.00 mcg 0%
Vitamin A, total 35.79 mcg 4%
  • 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 0.27 mg 2%
  • Alpha-Tocopherol
 0.27 mg
  • Beta-Tocopherol
 0.00 mg
  • Gamma-Tocopherol
 0.16 mg
  • Delta-Tocopherol
 0.00 mg
Vitamin D 0.00 mcg 0%
Vitamin K (phylloquinone) 31.30 mcg 26%
Biotin - mcg -


Minerals
Name Amount % Daily Value
Calcium 82.00 mg 6%
Iron 0.62 mg 3%
Magnesium 57.00 mg 14%
Phosphorus 61.00 mg 5%
Potassium 299.00 mg 6%
Sodium 7.00 mg 0%
Zinc 0.58 mg 5%
Copper 0.11 mg 12%
Manganese 0.79 mg 34%
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 2000 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/.


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