Calories in Okra, frozen, cooked, boiled, drained, with salt
Generic food Cooked Vegetables
Okra, frozen, cooked, boiled, drained, with salt contains 29 kcal per 100 g. A typical serving of 1 package, 10 oz yields (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 vegetables and vegetable products 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 manganese and 25% of the Daily Value for Folate (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 M | 239 mg | 10% |
| 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% |
| Pantothenic acid (B5) I | 0.21 mg | 4% |
| Vitamin B6 C | 0.037 mg | 2% |
| Folate (B9) C | 100 µg | 25% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline C | 11.1 mg | 2% |
| Calcium C | 74 mg | 6% |
| Iron C | 0.52 mg | 3% |
| Magnesium C | 40 mg | 10% |
| Phosphorus C | 37 mg | 3% |
| Potassium C | 184 mg | 4% |
| Zinc C | 0.49 mg | 4% |
| Copper C | 0.076 mg | 8% |
| Manganese I | 0.84 mg | 37% |
| Selenium 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 vegetables and vegetable products (median 2 g)
- Fiber2.1 gbelow the median for vegetables and vegetable products (median 2.2 g)
- Sugars2.9 gabove the median for vegetables and vegetable products (median 2.3 g)
- Fat0.24 gbelow the median for vegetables and vegetable products (median 0.3 g)
- Saturated fat0.063 gabove the median for vegetables and vegetable products (median 0.052 g)
- Sodium239 mgabove the median for vegetables and vegetable products (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)
| Monounsaturated fat I | 0.04 g |
|---|---|
| Polyunsaturated fat I | 0.064 g |
Amino acids (18)
| Tryptophan C | 0.014 g |
|---|---|
| Threonine C | 0.055 g |
| Isoleucine C | 0.058 g |
| Leucine C | 0.089 g |
| Lysine C | 0.068 g |
| Methionine C | 0.018 g |
| Cystine C | 0.016 g |
| Phenylalanine C | 0.055 g |
| Tyrosine C | 0.073 g |
| Valine C | 0.077 g |
| Arginine C | 0.071 g |
| Histidine C | 0.026 g |
| Alanine C | 0.061 g |
| Aspartic acid C | 0.12 g |
| Glutamic acid C | 0.23 g |
| Glycine C | 0.037 g |
| Proline C | 0.038 g |
| Serine C | 0.037 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 |
| Linoleic acid (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)
| Beta-carotene C | 183 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 420 µg |
| Retinol Z | 0 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta C | 0 µg |
Other components (11)
| Water C | 91.1 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash I | 0.59 g |
| Theobromine Z | 0 mg |
| Energy C | 121 kJ |
| Vitamin A, IU C | 305 IU |
| Folic acid Z | 0 µg |
| Folate, food C | 100 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added 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, raw Raw | 33 | 1.9 g | 7.5 g | 0.19 g |
| Okra, cooked, boiled, drained, without salt Cooked | 22 | 1.9 g | 4.5 g | 0.21 g |
| Okra, frozen, unprepared Frozen | 30 | 1.7 g | 6.6 g | 0.25 g |
| Okra, frozen, cooked, boiled, drained, without salt Cooked | 29 | 1.6 g | 6.4 g | 0.24 g |
| Okra, cooked, boiled, drained, with salt Cooked | 22 | 1.9 g | 4.5 g | 0.21 g |
| Okra, fresh, cooked, no added fat Cooked | 35 | 2.1 g | 8 g | 0.2 g |
| Okra, frozen, cooked, no added fat Cooked | 29 | 1.6 g | 6.4 g | 0.24 g |
| Okra, NS as to form, cooked Cooked | 59 | 2 g | 7.8 g | 2.9 g |
| Okra, fresh, cooked, fat added Cooked | 59 | 2 g | 7.8 g | 2.9 g |
| Okra, frozen, cooked, fat added Cooked | 51 | 1.6 g | 6.2 g | 2.8 g |
| Okra, pickled | 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 |
|---|---|---|---|---|
| Cabbage, common, cooked, boiled, drained, with salt Cooked | 23 | 1.3 g | 5.5 g | 0.06 g |
| Cabbage, cooked, boiled, drained, without salt Cooked | 23 | 1.3 g | 5.5 g | 0.06 g |
| Mushrooms, white, cooked, boiled, drained, with salt Cooked | 28 | 2.2 g | 5.3 g | 0.47 g |
| Mushrooms, white, cooked, boiled, drained, without salt Cooked | 28 | 2.2 g | 5.3 g | 0.47 g |
| Cabbage, red, cooked, boiled, drained, with salt Cooked | 29 | 1.5 g | 6.9 g | 0.09 g |
| Cabbage, red, cooked, boiled, drained, without salt Cooked | 29 | 1.5 g | 6.9 g | 0.09 g |
| Onions, frozen, chopped, cooked, boiled, drained, without salt Cooked | 28 | 0.77 g | 6.6 g | 0.1 g |
| Onions, frozen, chopped, cooked, boiled, drained, with 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 package, 10 oz yields (255 g): about 74 kcal. 0.5 cup slices (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 package, 10 oz yields (255 g). About 19% of its calories come from protein. Compared with other vegetables and vegetable products, 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), manganese (37% DV), Folate (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 239 mg of sodium, 10% of the 2,300 mg Daily Value.
Does okra have the same nutrition cooked and raw?
No. Per 100 g, okra, frozen, cooked, boiled, drained, with salt has 29 kcal, while okra, raw 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 April 1, 2019. FoodFactly last checked it on November 6, 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 170099. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.