Calories in Okra, rå

Generic food Raw Grønsager

Okra, rå contains 33 kcal per 100 g. A typical serving of 1 kop (100 g) provides about 33 kcal.

Roughly 76 % of its calories come from carbohydrates, with 20 % from protein and 4 % from fat (estimated with general energy factors).

That is close to the median for grøntsager og grøntsagsprodukter on FoodFactly (35 kcal per 100 g).

100 g provides 34 % of the Daily Value for mangan, 26 % of the Daily Value for Vitamin K and 26 % of the Daily Value for Vitamin C.

These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.

The data comes from USDA FoodData Central: SR Legacy.

33kcal per 100 g

1,9 gprotein

7,5 gcarbohydrates

0,19 gfat

33kcal in 1 kop (100 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	33 kcal
Total fat C	0,19 g	0,2 %
Saturated fat ?	0,026 g	0,1 %
Trans fat Z	0 g
Cholesterol Z	0 mg	0 %
Sodium C	7 mg	0,3 %
Total carbohydrates C	7,5 g	3 %
Dietary fiber ?	3,2 g	11 %
Total sugars C	1,5 g
Protein C	1,9 g	4 %
Vitamin A ?	36 µg	4 %
Vitamin C ?	23 mg	26 %
Vitamin D Z	0 µg	0 %
Vitamin E M	0,27 mg	2 %
Vitamin K M	31,3 µg	26 %
Thiamin (B1) ?	0,2 mg	17 %
Riboflavin (B2) ?	0,06 mg	5 %
Niacin (B3) ?	1 mg	6 %
Pantothensyre (B5) ?	0,25 mg	5 %
Vitamin B6 ?	0,22 mg	13 %
Folat (B9) C	60 µg	15 %
Vitamin B12 Z	0 µg	0 %
Cholin I	12,3 mg	2 %
Calcium C	82 mg	6 %
Jern C	0,62 mg	3 %
Magnesium C	57 mg	14 %
Phosphor C	61 mg	5 %
Kalium C	299 mg	6 %
Zink C	0,58 mg	5 %
Kobber C	0,11 mg	12 %
Mangan C	0,79 mg	34 %
Selen C	0,7 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 20 %
Carbohydrates 76 %
Fat 4 %

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

Protein1,9 gbelow the median for grøntsager og grøntsagsprodukter (median 2 g)
Fiber3,2 gin the top quarter of grøntsager og grøntsagsprodukter (median 2,2 g)
Sugars1,5 gbelow the median for grøntsager og grøntsagsprodukter (median 2,3 g)
Fat0,19 gbelow the median for grøntsager og grøntsagsprodukter (median 0,3 g)
Saturated fat0,026 gin the lowest quarter of grøntsager og grøntsagsprodukter (median 0,052 g)
Sodium7 mgin the lowest quarter of grøntsager og grøntsagsprodukter (median 36 mg)
Protein per 100 kcal5,8 gprotein density, useful for comparing foods with different calorie levels
Water89,6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Engangsmættet fedt ?	0,017 g
Polyumættet fedt ?	0,027 g

Sugars and starch (7)

Stivelse ?	0,34 g
Saccharose C	0,6 g
Glucose C	0,32 g
Fruktose C	0,57 g
Lactose M	0 g
Maltose M	0 g
Galactose Z	0 g

Amino acids (18)

Tryptophan Formand ?	0,017 g
Threonin ?	0,065 g
Isoleucin ?	0,069 g
Leucin ?	0,11 g
Lysin ?	0,081 g
Methionin ?	0,021 g
Cystin ?	0,019 g
Phenylalanin ?	0,065 g
Tyrosin ?	0,087 g
Valine ?	0,091 g
Arginin ?	0,084 g
Histidin ?	0,031 g
Alanin ?	0,073 g
Asparaginsyre ?	0,15 g
Glutaminsyre ?	0,27 g
Glycin ?	0,044 g
Proline ?	0,045 g
Serine ?	0,044 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) ?	0,026 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 ?	0,022 g
SFA 18: 0 ?	0,003 g
MUFA 18: 1 ?	0,016 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 M	416 µg
Lycopen M	0 µg
Lutein + zeaxanthin M	280 µg
Retinol Z	0 µg
Caroten, alfa M	27 µg
D-vitamin (D2 + D3), internationale enheder Z	0 IU
Cryptoxanthin, beta M	0 µg
Tocopherol, beta M	0 mg
Tocopherol, gamma M	0,16 mg
Tocopherol, delta M	0 mg
Tocotrienol, alfa M	0 mg
Tocotrienol, beta M	0 mg
Tocotrienol, gamma M	0 mg
Tocotrienol, delta M	0 mg

Sterols (1)

Phytosteroler ?	24 mg

Other components (11)

Vand C	89,6 g
Alkohol ?	0 g
Koffein Z	0 mg
Aske C	0,86 g
Theobromin Z	0 mg
Energi C	138 kJ
A-vitamin, IE ?	716 IU
Folinsyre Z	0 µg
Folat, mad C	60 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, 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, 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

Food	Calories	Protein	Carbs	Fat
Broccoli, rå Raw	34	2,8 g	6,6 g	0,37 g
Grønne bønner, rå Raw	31	1,8 g	7 g	0,22 g
Kål, rå Raw	25	1,3 g	5,8 g	0,1 g
Blomkål, rå Raw	25	1,9 g	5 g	0,28 g
Auberginer, rå Raw	25	0,98 g	5,9 g	0,18 g
Asparges, rå Raw	20	2,2 g	3,9 g	0,12 g
Grønkål, rå Raw	35	2,9 g	4,4 g	1,5 g
Majroer, rå Raw	32	1,5 g	7,1 g	0,3 g

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

Frequently asked questions

How many calories are in raw okra?

100 g of raw okra has 33 kcal. 1 kop (100 g): about 33 kcal. 8 kapsler, 3 "lange (95 g): about 31 kcal.

How much protein is in raw okra?

Raw okra contains 1,9 g of protein per 100 g (4 % of the 50 g Daily Value), or 1,9 g in 1 kop (100 g). About 20 % 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 raw okra?

Raw okra has 7,5 g of total carbohydrates per 100 g, including 3,2 g of fiber and 1,5 g of sugars.

How much fat is in raw okra?

Raw okra contains 0,19 g of fat per 100 g, of which 0,026 g is saturated (0,1 % of the Daily Value).

What vitamins and minerals does raw okra contain?

Per 100 g, the most notable amounts relative to the Daily Value are mangan (34 % DV), Vitamin K (26 % DV), Vitamin C (26 % DV), Thiamin (B1) (17 % DV) and Folat (B9) (15 % DV). The full list is in the vitamins and minerals table above.

How much sodium is in raw okra?

100 g contains 7 mg of sodium, 0,3 % of the 2,300 mg Daily Value.

Does okra have the same nutrition raw and cooked?

No. Per 100 g, okra, rå has 33 kcal, while okra, kogt, kogt, drænet, uden salt has 22 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 169260. License: CC0 1.0 (U.S. public domain). Source record dated 1. april 2019. Imported 6. november 2026.

Last updated: 6. november 2026. Data quality score: 100/100 (how it is calculated).

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