Calories in Okra, frosset, kogt, kogt, drænet, uden salt
Generic food Cooked Grønsager
Okra, frosset, kogt, kogt, drænet, uden salt contains 29 kcal per 100 g. A typical serving of 1 pakke, 10 oz udbytter (255 g) provides about 74 kcal.
Roughly 75 % of its calories come from carbohydrates, with 19 % from protein and 6 % 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 40 % of the Daily Value for Vitamin K, 37 % of the Daily Value for mangan and 25 % of the Daily Value for Folat (B9).
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.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 29 kcal | |
| Total fat I | 0,24 g | 0,3 % |
| Saturated fat I | 0,063 g | 0,3 % |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0 % |
| Sodium C | 3 mg | 0,1 % |
| Total carbohydrates C | 6,4 g | 2 % |
| Dietary fiber I | 2,1 g | 8 % |
| Total sugars I | 2,9 g | |
| Protein I | 1,6 g | 3 % |
| Vitamin A C | 15 µg | 2 % |
| Vitamin C C | 9,6 mg | 11 % |
| Vitamin D Z | 0 µg | 0 % |
| Vitamin E I | 0,32 mg | 2 % |
| Vitamin K I | 47,8 µg | 40 % |
| Thiamin (B1) C | 0,073 mg | 6 % |
| Riboflavin (B2) C | 0,096 mg | 7 % |
| Niacin (B3) C | 0,62 mg | 4 % |
| Pantothensyre (B5) I | 0,21 mg | 4 % |
| Vitamin B6 C | 0,037 mg | 2 % |
| Folat (B9) C | 100 µg | 25 % |
| Vitamin B12 Z | 0 µg | 0 % |
| Cholin C | 11,1 mg | 2 % |
| Calcium C | 74 mg | 6 % |
| Jern C | 0,52 mg | 3 % |
| Magnesium C | 40 mg | 10 % |
| Phosphor C | 37 mg | 3 % |
| Kalium C | 184 mg | 4 % |
| Zink C | 0,49 mg | 4 % |
| Kobber C | 0,076 mg | 8 % |
| Mangan I | 0,84 mg | 37 % |
| Selen I | 0,6 µg | 1 % |
% 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 19 %
- Carbohydrates 75 %
- Fat 6 %
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
Nutritional insights
- Protein1,6 gbelow the median for grøntsager og grøntsagsprodukter (median 2 g)
- Fiber2,1 gbelow the median for grøntsager og grøntsagsprodukter (median 2,2 g)
- Sugars2,9 gabove the median for grøntsager og grøntsagsprodukter (median 2,3 g)
- Fat0,24 gbelow the median for grøntsager og grøntsagsprodukter (median 0,3 g)
- Saturated fat0,063 gabove the median for grøntsager og grøntsagsprodukter (median 0,052 g)
- Sodium3 mgin the lowest quarter of grøntsager og grøntsagsprodukter (median 36 mg)
- Protein per 100 kcal5,6 gprotein density, useful for comparing foods with different calorie levels
- Water91,1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Engangsmættet fedt I | 0,04 g |
|---|---|
| Polyumættet fedt I | 0,064 g |
Amino acids (18)
| Tryptophan Formand C | 0,014 g |
|---|---|
| Threonin C | 0,053 g |
| Isoleucin C | 0,056 g |
| Leucin C | 0,086 g |
| Lysin C | 0,066 g |
| Methionin C | 0,017 g |
| Cystin C | 0,015 g |
| Phenylalanin C | 0,053 g |
| Tyrosin C | 0,071 g |
| Valine C | 0,074 g |
| Arginin C | 0,069 g |
| Histidin C | 0,025 g |
| Alanin C | 0,059 g |
| Asparaginsyre C | 0,12 g |
| Glutaminsyre C | 0,22 g |
| Glycin C | 0,036 g |
| Proline C | 0,037 g |
| Serine C | 0,036 g |
Individual fatty acids (19)
| EPA (omega-3, 20: 5 n-3) I | 0 g |
|---|---|
| DHA (omega-3, 22: 6 n-3) I | 0 g |
| Linolsyre (omega- 6, 18: 2) I | 0,063 g |
| SFA 4: 0 I | 0 g |
| SFA 6: 0 I | 0 g |
| SFA 8: 0 I | 0 g |
| SFA 10: 0 I | 0 g |
| SFA 12: 0 I | 0 g |
| SFA 14: 0 I | 0 g |
| SFA 16: 0 I | 0,053 g |
| SFA 18: 0 I | 0,006 g |
| MUFA 18: 1 I | 0,04 g |
| PUFA 18: 3 I | 0,001 g |
| PUFA 20: 4 I | 0 g |
| MUFA 16: 1 I | 0,001 g |
| PUFA 18: 4 I | 0 g |
| MUFA 20: 1 I | 0 g |
| MUFA 22: 1 I | 0 g |
| PUFA 22: 5 n-3 (DPA) I | 0 g |
Carotenoids (7)
| Betacaroten C | 183 µg |
|---|---|
| Lycopen C | 0 µg |
| Lutein + zeaxanthin C | 420 µg |
| Retinol Z | 0 µg |
| Caroten, alfa C | 0 µg |
| D-vitamin (D2 + D3), internationale enheder Z | 0 IU |
| Cryptoxanthin, beta C | 0 µg |
Other components (11)
| Vand C | 91,1 g |
|---|---|
| Alkohol Z | 0 g |
| Koffein Z | 0 mg |
| Aske I | 0,59 g |
| Theobromin Z | 0 mg |
| Energi C | 121 kJ |
| A-vitamin, IE C | 305 IU |
| Folinsyre Z | 0 µg |
| Folat, mad C | 100 µg |
| Vitamin E, tilsat Z | 0 mg |
| B12-vitamin, tilsat Z | 0 µg |
Other forms of Okra
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Okra, rå Raw | 33 | 1,9 g | 7,5 g | 0,19 g |
| Okra, kogt, kogt, drænet, uden salt Cooked | 22 | 1,9 g | 4,5 g | 0,21 g |
| Okra, frosset, ikke tilberedt Frozen | 30 | 1,7 g | 6,6 g | 0,25 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
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Kål, almindelig, kogt, kogt, drænet, med salt Cooked | 23 | 1,3 g | 5,5 g | 0,06 g |
| Kål, kogt, kogt, drænet, uden salt Cooked | 23 | 1,3 g | 5,5 g | 0,06 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 |
| Kål, rød, kogt, kogt, drænet, med salt Cooked | 29 | 1,5 g | 6,9 g | 0,09 g |
| Kål, rød, kogt, kogt, drænet, uden salt Cooked | 29 | 1,5 g | 6,9 g | 0,09 g |
| Spiseløg, frosset, hakkede, kogt, kogt, drænet, uden salt Cooked | 28 | 0,77 g | 6,6 g | 0,1 g |
| Spiseløg, frosset, hakkede, kogt, kogt, drænet, med salt Cooked | 26 | 0,77 g | 6 g | 0,1 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 29 kcal. 1 pakke, 10 oz udbytter (255 g): about 74 kcal. 0,5 kop skiver (92 g): about 27 kcal.
How much protein is in cooked okra?
Cooked okra contains 1,6 g of protein per 100 g (3 % of the 50 g Daily Value), or 4,2 g in 1 pakke, 10 oz udbytter (255 g). About 19 % 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 6,4 g of total carbohydrates per 100 g, including 2,1 g of fiber and 2,9 g of sugars.
How much fat is in cooked okra?
Cooked okra contains 0,24 g of fat per 100 g, of which 0,063 g is saturated (0,3 % 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 (40 % DV), mangan (37 % DV), Folat (B9) (25 % DV) and Vitamin C (11 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked okra?
100 g contains 3 mg of sodium, 0,1 % of the 2,300 mg Daily Value.
Does okra have the same nutrition cooked and raw?
No. Per 100 g, okra, frosset, kogt, kogt, drænet, uden salt has 29 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 169263. 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.