Calories in Okra, kogt, kogt, drænet, uden salt

Generic food Cooked Grønsager

Okra, kogt, kogt, drænet, uden salt contains 22 kcal per 100 g. A typical serving of 0,5 kop skiver (80 g) provides about 18 kcal.

Roughly 66 % of its calories come from carbohydrates, with 27 % from protein and 7 % from fat (estimated with general energy factors).

That is less energy than the typical item in grøntsager og grøntsagsprodukter on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.

100 g provides 33 % of the Daily Value for Vitamin K, 18 % of the Daily Value for Vitamin C and 13 % of the Daily Value for mangan.

These values are for the cooked food. Raw and other preparations have their own values, listed separately below.

The data comes from USDA FoodData Central: SR Legacy.

22kcal per 100 g
1,9 gprotein
4,5 gcarbohydrates
0,21 gfat
18kcal in 0,5 kop skiver (80 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 22 kcal
Total fat ? 0,21 g 0,3 %
Saturated fat ? 0,045 g 0,2 %
Trans fat Z 0 g
Cholesterol Z 0 mg 0 %
Sodium M 6 mg 0,3 %
Total carbohydrates C 4,5 g 2 %
Dietary fiber ? 2,5 g 9 %
Total sugars C 2,4 g
Protein ? 1,9 g 4 %
Vitamin A ? 14 µg2 %
Vitamin C ? 16,3 mg18 %
Vitamin D Z 0 µg0 %
Vitamin E M 0,27 mg2 %
Vitamin K M 40 µg33 %
Thiamin (B1) ? 0,13 mg11 %
Riboflavin (B2) ? 0,055 mg4 %
Niacin (B3) ? 0,87 mg5 %
Pantothensyre (B5) ? 0,21 mg4 %
Vitamin B6 ? 0,19 mg11 %
Folat (B9) C 46 µg12 %
Vitamin B12 Z 0 µg0 %
Cholin C 8,7 mg2 %
Calcium M 77 mg6 %
Jern M 0,28 mg2 %
Magnesium M 36 mg9 %
Phosphor M 32 mg3 %
Kalium M 135 mg3 %
Zink M 0,43 mg4 %
Kobber M 0,085 mg9 %
Mangan M 0,29 mg13 %
Selen M 0,4 µg0,7 %

% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.

Nutritional breakdown

Protein: 27 %Carbohydrates: 66 %Fat: 7 %22kcal / 100 g
  • Protein 27 %
  • Carbohydrates 66 %
  • Fat 7 %

Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).

Vitamins and minerals, % Daily Value per 100 g

Vitamin K33 %Vitamin C18 %Mangan13 %Folat (B9)12 %Thiamin (B1)11 %Vitamin B611 %Kobber9 %Magnesium9 %Calcium6 %Niacin (B3)5 %

Nutritional insights

  • Protein1,9 gbelow the median for grøntsager og grøntsagsprodukter (median 2 g)
  • Fiber2,5 gabove the median for grøntsager og grøntsagsprodukter (median 2,2 g)
  • Sugars2,4 gabove the median for grøntsager og grøntsagsprodukter (median 2,3 g)
  • Fat0,21 gbelow the median for grøntsager og grøntsagsprodukter (median 0,3 g)
  • Saturated fat0,045 gbelow the median for grøntsager og grøntsagsprodukter (median 0,052 g)
  • Sodium6 mgin the lowest quarter of grøntsager og grøntsagsprodukter (median 36 mg)
  • Protein per 100 kcal8,5 gprotein density, useful for comparing foods with different calorie levels
  • Water92,6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Engangsmættet fedt ?0,028 g
Polyumættet fedt ?0,046 g
Amino acids (18)
Tryptophan Formand ?0,016 g
Threonin ?0,061 g
Isoleucin ?0,065 g
Leucin ?0,098 g
Lysin ?0,075 g
Methionin ?0,02 g
Cystin ?0,018 g
Phenylalanin ?0,061 g
Tyrosin ?0,081 g
Valine ?0,085 g
Arginin ?0,078 g
Histidin ?0,029 g
Alanin ?0,068 g
Asparaginsyre ?0,14 g
Glutaminsyre ?0,25 g
Glycin ?0,041 g
Proline ?0,042 g
Serine ?0,041 g
Individual fatty acids (19)
EPA (omega-3, 20: 5 n-3) ?0 g
DHA (omega-3, 22: 6 n-3) ?0 g
Linolsyre (omega- 6, 18: 2) ?0,045 g
SFA 4: 0 ?0 g
SFA 6: 0 ?0 g
SFA 8: 0 ?0 g
SFA 10: 0 ?0 g
SFA 12: 0 ?0 g
SFA 14: 0 ?0 g
SFA 16: 0 ?0,038 g
SFA 18: 0 ?0,004 g
MUFA 18: 1 ?0,028 g
PUFA 18: 3 ?0,001 g
PUFA 20: 4 ?0 g
MUFA 16: 1 ?0 g
PUFA 18: 4 ?0 g
MUFA 20: 1 ?0 g
MUFA 22: 1 ?0 g
PUFA 22: 5 n-3 (DPA) ?0 g
Carotenoids (14)
Betacaroten M170 µg
Lycopen M0 µg
Lutein + zeaxanthin M390 µg
Retinol Z0 µg
Caroten, alfa M0 µg
D-vitamin (D2 + D3), internationale enheder Z0 IU
Cryptoxanthin, beta M0 µg
Tocopherol, beta M0 mg
Tocopherol, gamma M0,16 mg
Tocopherol, delta M0 mg
Tocotrienol, alfa M0 mg
Tocotrienol, beta M0 mg
Tocotrienol, gamma M0 mg
Tocotrienol, delta M0 mg
Other components (11)
Vand C92,6 g
Alkohol ?0 g
Koffein Z0 mg
Aske ?0,84 g
Theobromin Z0 mg
Energi C94 kJ
A-vitamin, IE ?283 IU
Folinsyre Z0 µg
Folat, mad ?46 µg
Vitamin E, tilsat Z0 mg
B12-vitamin, tilsat Z0 µg

Other forms of Okra

Raw, cooked, dried and processed versions are separate records with their own measured values.

FoodCaloriesProteinCarbsFat
Okra, rå Raw 33 1,9 g 7,5 g 0,19 g
Okra, frosset, ikke tilberedt Frozen 30 1,7 g 6,6 g 0,25 g
Okra, frosset, kogt, kogt, drænet, uden salt Cooked 29 1,6 g 6,4 g 0,24 g
Okra, kogt, kogt, drænet, med salt Cooked 22 1,9 g 4,5 g 0,21 g
Okra, frosset, kogt, kogt, drænet, med salt Cooked 29 1,6 g 6,4 g 0,24 g
Okra, friske, kogt, ikke tilsat fedt Cooked 35 2,1 g 8 g 0,2 g
Okra, frosset, kogt, ikke tilsat fedt Cooked 29 1,6 g 6,4 g 0,24 g
Okra, NS med hensyn til form, kogt Cooked 59 2 g 7,8 g 2,9 g
Okra, friske, kogt, tilsat fedt Cooked 59 2 g 7,8 g 2,9 g
Okra, frosset, kogt, tilsat fedt Cooked 51 1,6 g 6,2 g 2,8 g
Okra, picklede 48 1,6 g 11 g 0,17 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Foods with a similar nutritional profile

FoodCaloriesProteinCarbsFat
Blomkål, kogt, kogt, drænet, uden salt Cooked 23 1,8 g 4,1 g 0,45 g
Chrysantemum, makrel, kogt, kogt, drænet, med salt Cooked 20 1,6 g 4,3 g 0,09 g
Chrysantemum, makrel, kogt, kogt, drænet, uden salt Cooked 20 1,6 g 4,3 g 0,09 g
Blomkål, kogt, kogt, drænet, med salt Cooked 23 1,8 g 4,1 g 0,45 g
Asparges, friske, kogt, ikke tilsat fedt Cooked 21 2,4 g 4,2 g 0,13 g
Svampe, hvide, kogt, kogt, drænet, med salt Cooked 28 2,2 g 5,3 g 0,47 g
Svampe, hvide, kogt, kogt, drænet, uden salt Cooked 28 2,2 g 5,3 g 0,47 g
Blomkål, friske, kogt, ikke tilsat fedt Cooked 26 2 g 5,2 g 0,29 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Frequently asked questions

How many calories are in cooked okra?

100 g of cooked okra has 22 kcal. 0,5 kop skiver (80 g): about 18 kcal. 8 kapsler, 3 "lange (85 g): about 19 kcal.

How much protein is in cooked okra?

Cooked okra contains 1,9 g of protein per 100 g (4 % of the 50 g Daily Value), or 1,5 g in 0,5 kop skiver (80 g). About 27 % of its calories come from protein. Compared with other grøntsager og grøntsagsprodukter, that is below the median (median 2 g).

How many carbs are in cooked okra?

Cooked okra has 4,5 g of total carbohydrates per 100 g, including 2,5 g of fiber and 2,4 g of sugars.

How much fat is in cooked okra?

Cooked okra contains 0,21 g of fat per 100 g, of which 0,045 g is saturated (0,2 % of the Daily Value).

What vitamins and minerals does cooked okra contain?

Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (33 % DV), Vitamin C (18 % DV), mangan (13 % DV), Folat (B9) (12 % DV) and Thiamin (B1) (11 % DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked okra?

100 g contains 6 mg of sodium, 0,3 % of the 2,300 mg Daily Value.

Does okra have the same nutrition cooked and raw?

No. Per 100 g, okra, kogt, kogt, drænet, uden salt has 22 kcal, while okra, rå has 33 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.

Where does this nutrition data come from?

From USDA FoodData Central: SR Legacy, record dated 1. april 2019. FoodFactly last checked it on 6. november 2026. Each value above shows whether it was measured, calculated or taken from a label.

Source of the nutrition information

  • USDA FoodData Central: SR Legacy, record 169261. License: CC0 1.0 (U.S. public domain). Source record dated 1. april 2019. Imported 6. november 2026.

Last updated: . Data quality score: 100/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.