Vegetables
Okra nutrition facts
A 0.5 undetermined cup slices (80 g) serving of okra provides 18 calories, 1 g protein, 4 g carbohydrate, and 0 g fat — about 27% of its calories from protein, 66% from carbohydrate, and 7% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
| Nutrient | Per 0.5 undetermined cup slices (80 g) | Per 100 g |
|---|---|---|
| Calories | 18 | 22 |
| Protein | 1 g | 2 g |
| Total carbohydrate | 4 g | 5 g |
| Total fat | 0 g | 0 g |
Vitamins & minerals
Per serving (80 g)
- Vitamin C
- 13.0 mg
- Vitamin A (RAE)
- 11.2 mcg
- Vitamin E
- 0.22 mg
- Vitamin K
- 32.0 mcg
- Thiamin (B1)
- 0.11 mg
- Riboflavin (B2)
- 0.04 mg
- Niacin (B3)
- 0.70 mg
- Vitamin B6
- 0.15 mg
- Folate (DFE)
- 36.8 mcg
- Magnesium
- 28.8 mg
- Phosphorus
- 25.6 mg
- Zinc
- 0.34 mg
- Copper
- 0.07 mg
- Manganese
- 0.24 mg
- Selenium
- 0.32 mcg
Photo by Neha Deshmukh on Unsplash
Selecting, storing & prepping okra
- Selecting
- Choose small, firm pods, ideally under 3–4 inches — larger pods tend to be woody and fibrous inside.
- Storing
- Keeps about 2–3 days refrigerated in a paper or perforated bag; okra is sensitive to both cold damage and moisture, so a sealed plastic bag speeds spoilage. Freezes well after blanching.
- Prepping
- Okra releases a sticky, mucilaginous liquid when cut — cooking it with high heat and minimal stirring, like roasting, keeps it drier than slow, wet cooking methods, if a less "slimy" texture is the goal.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
Nutrition highlights
Per 0.5 undetermined cup slices (80 g), okra is an excellent source of Vitamin K and a good source of Vitamin C and Manganese.
% of the FDA Daily Value per 0.5 undetermined cup slices (80 g) serving.
Key metrics
Nutrient density
Per 100 kcal, okra delivers about 26% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More vitamin C than 89% of foods · 76% of vegetables
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest vegetables to okra by nutrition (per 100 g), and how each differs.
Questions
- How many calories are in okra?
- A 0.5 undetermined cup slices (80 g) serving of okra has about 18 calories. Per 100 g, it has 22 calories — a very low calorie density.
- How much protein is in okra?
- Okra provides about 1 g of protein per 0.5 undetermined cup slices (80 g) serving.
- What are the macros in okra?
- Per serving, okra has roughly 1 g protein, 4 g carbohydrate, and 0 g fat. By calories, that is 27% protein, 66% carbohydrate, and 7% fat.
- Is okra high in protein?
- Okra has a protein density of about 8.5 g per 100 kcal, and 27% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in okra?
- Per 0.5 undetermined cup slices (80 g), okra is a notable source of Vitamin K, Vitamin C, and Manganese. The label above lists the full micronutrient profile with % Daily Values.
- What is the nutritional value of okra?
- Per 0.5 undetermined cup slices (80 g), okra has 18 calories, 1 g protein, 4 g carbohydrate, and 0 g fat, plus notable amounts of Vitamin K, Vitamin C, and Manganese. See the full nutrition facts label above for every vitamin and mineral.
Use it
More vegetables
References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 170098 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Okra Nutrition Facts.” https://nutrifactshub.com/foods/okra