Calories in Okra, gekocht, gekocht, entwässert, ohne Salz

Generic food Cooked Gemüse

Okra, gekocht, gekocht, entwässert, ohne Salz contains 22 kcal per 100 g. A typical serving of 0,5 Tassenscheiben (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 Gemüse und Gemüseprodukte 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 Tassenscheiben (80 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount 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 µg	2 %
Vitamin C ?	16,3 mg	18 %
Vitamin D Z	0 µg	0 %
Vitamin E M	0,27 mg	2 %
Vitamin K M	40 µg	33 %
Thiamin (B1) ?	0,13 mg	11 %
Riboflavin (B2) ?	0,055 mg	4 %
Niacin (B3) ?	0,87 mg	5 %
Pantothensäure (B5) ?	0,21 mg	4 %
Vitamin B6 ?	0,19 mg	11 %
Folat (B9) C	46 µg	12 %
Vitamin B12 Z	0 µg	0 %
Cholin C	8,7 mg	2 %
Calcium M	77 mg	6 %
Eisen M	0,28 mg	2 %
Magnesium M	36 mg	9 %
Phosphor M	32 mg	3 %
Kalium M	135 mg	3 %
Zink M	0,43 mg	4 %
Kupfer M	0,085 mg	9 %
Mangan M	0,29 mg	13 %
Selen M	0,4 µg	0,7 %

% 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 %

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 Gemüse und Gemüseprodukte (median 2 g)
Fiber2,5 gabove the median for Gemüse und Gemüseprodukte (median 2,2 g)
Sugars2,4 gabove the median for Gemüse und Gemüseprodukte (median 2,3 g)
Fat0,21 gbelow the median for Gemüse und Gemüseprodukte (median 0,3 g)
Saturated fat0,045 gbelow the median for Gemüse und Gemüseprodukte (median 0,052 g)
Sodium6 mgin the lowest quarter of Gemüse und Gemüseprodukte (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)

Einfach ungesättigtes Fett ?	0,028 g
Mehrfach ungesättigtes Fett ?	0,046 g

Amino acids (18)

Tryptophan ?	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
Valin ?	0,085 g
Arginin ?	0,078 g
Histidin ?	0,029 g
Alanin ?	0,068 g
Asparaginsäure ?	0,14 g
Glutaminsäure ?	0,25 g
Glycin ?	0,041 g
Prolin ?	0,042 g
Serin ?	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
Linolsäure (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)

Beta-Carotin M	170 µg
Lycopin M	0 µg
Lutein + Zeaxanthin M	390 µg
Retinol Z	0 µg
Carotin, alpha M	0 µg
Vitamin D (D2 + D3), Internationale Einheiten 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, alpha M	0 mg
Tocotrienol, beta M	0 mg
Tocotrienol, gamma M	0 mg
Tocotrienol, delta M	0 mg

Other components (11)

Wasser C	92,6 g
Alkohol ?	0 g
Koffein Z	0 mg
Asche ?	0,84 g
Theobromin Z	0 mg
Energie C	94 kJ
Vitamin A, IE ?	283 IU
Folsäure Z	0 µg
Folat, Lebensmittel ?	46 µg
Vitamin E, zugesetzt Z	0 mg
Vitamin B-12, zugesetzt 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, rohöl Raw	33	1,9 g	7,5 g	0,19 g
Okra, gefroren, nicht zubereitet Frozen	30	1,7 g	6,6 g	0,25 g
Okra, gefroren, gekocht, gekocht, entwässert, ohne Salz Cooked	29	1,6 g	6,4 g	0,24 g
Okra, gekocht, gekocht, entwässert, mit Salz Cooked	22	1,9 g	4,5 g	0,21 g
Okra, gefroren, gekocht, gekocht, entwässert, mit Salz Cooked	29	1,6 g	6,4 g	0,24 g
Okra, frisch, gekocht, kein Zusatz von Fett Cooked	35	2,1 g	8 g	0,2 g
Okra, gefroren, gekocht, kein Zusatz von Fett Cooked	29	1,6 g	6,4 g	0,24 g
Okra, NS in Form von, gekocht Cooked	59	2 g	7,8 g	2,9 g
Okra, frisch, gekocht, fettzusatz Cooked	59	2 g	7,8 g	2,9 g
Okra, gefroren, gekocht, fettzusatz Cooked	51	1,6 g	6,2 g	2,8 g
Okra, eingelegt	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
Blumenkohl, gekocht, gekocht, entwässert, ohne Salz Cooked	23	1,8 g	4,1 g	0,45 g
Chrysantheme, garnelen, gekocht, gekocht, entwässert, mit Salz Cooked	20	1,6 g	4,3 g	0,09 g
Chrysantheme, garnelen, gekocht, gekocht, entwässert, ohne Salz Cooked	20	1,6 g	4,3 g	0,09 g
Blumenkohl, gekocht, gekocht, entwässert, mit Salz Cooked	23	1,8 g	4,1 g	0,45 g
Spargel, frisch, gekocht, kein Zusatz von Fett Cooked	21	2,4 g	4,2 g	0,13 g
Pilze, weiß, gekocht, gekocht, entwässert, mit Salz Cooked	28	2,2 g	5,3 g	0,47 g
Pilze, weiß, gekocht, gekocht, entwässert, ohne Salz Cooked	28	2,2 g	5,3 g	0,47 g
Blumenkohl, frisch, gekocht, kein Zusatz von Fett 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 Tassenscheiben (80 g): about 18 kcal. 8 Pods, 3" lang (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 Tassenscheiben (80 g). About 27 % of its calories come from protein. Compared with other Gemüse und Gemüseprodukte, 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, gekocht, gekocht, entwässert, ohne Salz has 22 kcal, while Okra, rohöl 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: 6. November 2026. Data quality score: 100/100 (how it is calculated).

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