Okra Nutrition Facts: Is Okra Good for You?

Yes, based on its nutrient profile, okra is a beneficial vegetable to include in a balanced diet. It is low in calories, fat, and sugar while providing several essential nutrients. A 100-gram serving of raw okra is high in vitamin C, vitamin K, and manganese, and is a good source of dietary fiber and several B vitamins. The overall health benefit depends on preparation methods and what the rest of your diet looks like.

33Calories

1.9gProtein

7.5gCarbs

3.2gFiber

0.19gFat

1.5gSugars

Per 100 g · Okra, raw

High in (20% DV or more per 100 g): Manganese, Vitamin C, Vitamin K
Good source of (10 to 19% DV): Dietary fiber, Magnesium, Copper, Thiamin (B1), Vitamin B6, Folate (DFE)

What stands out in okra

High in vitamin C and K. A 100-gram serving of raw okra provides 23 mg of vitamin C and 31.3 mcg of vitamin K, which is 26% of the Daily Value for each.
High in manganese. Okra is high in the essential mineral manganese, with a 100-gram portion supplying 0.79 mg, or 34% of the Daily Value.
Good source of fiber. This serving size contains 3.2 grams of dietary fiber, which meets 11% of the Daily Value, making it a good source.
Good source of B vitamins. Raw okra is a good source of several B vitamins, including thiamin (17% DV), vitamin B6 (13% DV), and folate (15% DV) per 100 grams.

What to keep in mind

Raw okra is naturally very low in calories (33 kcal), fat (0.19 g), sodium (7 mg), and sugar (1.5 g) per 100 grams. Keep in mind that cooking methods, such as frying or adding sauces, can increase the fat, sodium, and calorie content of a dish.

Okra nutrition facts per 100 g

Calories and macronutrients
Nutrient	Per 100 g	% DV
Calories	33 kcal	–
Protein	1.9 g	4%
Total fat	0.19 g	0%
Saturated fat	0.03 g	0%
Monounsaturated fat	0.02 g	–
Polyunsaturated fat	0.03 g	–
Cholesterol	0 mg	0%
Carbohydrate	7.5 g	3%
Dietary fiber	3.2 g	11%
Total sugars	1.5 g	–
Water	89.6 g	–
Sodium	7 mg	0%

Vitamins and minerals
Nutrient	Per 100 g	% DV
Potassium	299 mg	6%
Calcium	82 mg	6%
Iron	0.62 mg	3%
Magnesium	57 mg	14%
Phosphorus	61 mg	5%
Zinc	0.58 mg	5%
Copper	0.11 mg	12%
Manganese	0.79 mg	34%
Selenium	0.7 mcg	1%
Vitamin A (RAE)	36 mcg	4%
Vitamin C	23 mg	26%
Vitamin D	0 mcg	0%
Vitamin E	0.27 mg	2%
Vitamin K	31.3 mcg	26%
Thiamin (B1)	0.2 mg	17%
Riboflavin (B2)	0.06 mg	5%
Niacin (B3)	1 mg	6%
Vitamin B6	0.21 mg	13%
Folate (DFE)	60 mcg	15%
Vitamin B12	0 mcg	0%
Choline	12.3 mg	2%

% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.

Okra by portion

The nutrition data for common portions is very similar to the 100-gram standard. One cup of raw okra (100 g) provides 33 calories, 7.5 grams of carbohydrates, and 3.2 grams of fiber. A serving of eight 3-inch pods (95 g) is nearly identical, containing 31 calories, 7.1 grams of carbohydrates, and 3 grams of fiber. Both portions are a good source of fiber.

USDA portion	Weight	Calories	Protein	Carbs	Fiber	Fat
1 cup	100 g	33	1.9 g	7.5 g	3.2 g	0.2 g
8 pods (3″ long)	95 g	31	1.8 g	7.1 g	3 g	0.2 g

How okra compares with other vegetables

Compared to other vegetables, raw okra’s calorie count of 33 per 100 grams is similar to that of green beans, collard greens, and broccoli. Among 38 vegetables analyzed on this site, okra stands out for its mineral content, ranking 4th for magnesium and 5th for zinc. It also ranks well for its calcium (8th) and dietary fiber (9th) content. Its sugar content is relatively low, ranking 28th, meaning many other vegetables contain more sugar per serving.

Per 100 g	Calories	Protein	Carbs	Fiber	Fat
Okra	33	1.9 g	7.5 g	3.2 g	0.19 g
Broccoli	34	2.8 g	6.6 g	2.6 g	0.37 g
Collard Greens	32	3 g	5.4 g	4 g	0.61 g
Green Beans	31	1.8 g	7 g	2.7 g	0.22 g
Kale	35	2.9 g	4.4 g	4.1 g	1.5 g

Quick answers

How many calories are in a cup of okra?

One cup of raw okra, which is 100 grams, contains 33 calories.

How much fiber is in okra?

A 100-gram serving of raw okra (about one cup) has 3.2 grams of dietary fiber, which is 11% of the recommended Daily Value.

Is okra high in sugar?

No, raw okra is low in sugar. A 100-gram portion, or about one cup, contains 1.5 grams of total sugars.

When to talk to a doctor or dietitian

This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how okra fits your situation.