Calories in Okra, rohöl

Generic food Raw Gemüse

Okra, rohöl contains 33 kcal per 100 g. A typical serving of 1 Tasse (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 Gemüse und Gemüseprodukte 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 Tasse (100 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount 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 µg4 %
Vitamin C ? 23 mg26 %
Vitamin D Z 0 µg0 %
Vitamin E M 0,27 mg2 %
Vitamin K M 31,3 µg26 %
Thiamin (B1) ? 0,2 mg17 %
Riboflavin (B2) ? 0,06 mg5 %
Niacin (B3) ? 1 mg6 %
Pantothensäure (B5) ? 0,25 mg5 %
Vitamin B6 ? 0,22 mg13 %
Folat (B9) C 60 µg15 %
Vitamin B12 Z 0 µg0 %
Cholin I 12,3 mg2 %
Calcium C 82 mg6 %
Eisen C 0,62 mg3 %
Magnesium C 57 mg14 %
Phosphor C 61 mg5 %
Kalium C 299 mg6 %
Zink C 0,58 mg5 %
Kupfer C 0,11 mg12 %
Mangan C 0,79 mg34 %
Selen C 0,7 µg1 %

% 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 %33kcal / 100 g
  • 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

Mangan34 %Vitamin K26 %Vitamin C26 %Thiamin (B1)17 %Folat (B9)15 %Magnesium14 %Vitamin B613 %Kupfer12 %Kalium6 %Calcium6 %

Nutritional insights

  • Protein1,9 gbelow the median for Gemüse und Gemüseprodukte (median 2 g)
  • Fiber3,2 gin the top quarter of Gemüse und Gemüseprodukte (median 2,2 g)
  • Sugars1,5 gbelow the median for Gemüse und Gemüseprodukte (median 2,3 g)
  • Fat0,19 gbelow the median for Gemüse und Gemüseprodukte (median 0,3 g)
  • Saturated fat0,026 gin the lowest quarter of Gemüse und Gemüseprodukte (median 0,052 g)
  • Sodium7 mgin the lowest quarter of Gemüse und Gemüseprodukte (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)
Einfach ungesättigtes Fett ?0,017 g
Mehrfach ungesättigtes Fett ?0,027 g
Sugars and starch (7)
Stärke ?0,34 g
Saccharose C0,6 g
Glucose C0,32 g
Fruktose C0,57 g
Lactose M0 g
Maltose M0 g
Galactose Z0 g
Amino acids (18)
Tryptophan ?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
Valin ?0,091 g
Arginin ?0,084 g
Histidin ?0,031 g
Alanin ?0,073 g
Asparaginsäure ?0,15 g
Glutaminsäure ?0,27 g
Glycin ?0,044 g
Prolin ?0,045 g
Serin ?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
Linolsäure (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)
Beta-Carotin M416 µg
Lycopin M0 µg
Lutein + Zeaxanthin M280 µg
Retinol Z0 µg
Carotin, alpha M27 µg
Vitamin D (D2 + D3), Internationale Einheiten Z0 IU
Cryptoxanthin, beta M0 µg
Tocopherol, beta M0 mg
Tocopherol, gamma M0,16 mg
Tocopherol, Delta M0 mg
Tocotrienol, alpha M0 mg
Tocotrienol, beta M0 mg
Tocotrienol, gamma M0 mg
Tocotrienol, delta M0 mg
Sterols (1)
Phytosterine ?24 mg
Other components (11)
Wasser C89,6 g
Alkohol ?0 g
Koffein Z0 mg
Asche C0,86 g
Theobromin Z0 mg
Energie C138 kJ
Vitamin A, IE ?716 IU
Folsäure Z0 µg
Folat, Lebensmittel C60 µg
Vitamin E, zugesetzt Z0 mg
Vitamin B-12, zugesetzt Z0 µg

Other forms of Okra

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

FoodCaloriesProteinCarbsFat
Okra, gekocht, gekocht, entwässert, ohne Salz Cooked 22 1,9 g 4,5 g 0,21 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

FoodCaloriesProteinCarbsFat
Broccolin, rohöl Raw 34 2,8 g 6,6 g 0,37 g
Grüne Bohnen, rohöl Raw 31 1,8 g 7 g 0,22 g
Kohl, rohöl Raw 25 1,3 g 5,8 g 0,1 g
Blumenkohl, rohöl Raw 25 1,9 g 5 g 0,28 g
Auberginen, rohöl Raw 25 0,98 g 5,9 g 0,18 g
Spargel, rohöl Raw 20 2,2 g 3,9 g 0,12 g
Grünkohl, rohöl Raw 35 2,9 g 4,4 g 1,5 g
Rübengrün, rohöl 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 Tasse (100 g): about 33 kcal. 8 Pods, 3" lang (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 Tasse (100 g). About 20 % 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 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, rohöl has 33 kcal, while Okra, gekocht, gekocht, entwässert, ohne Salz 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: . Data quality score: 100/100 (how it is calculated).

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