Calories in Okra, NS as to form, cooked
Generic food Cooked Vegetables
Okra, NS as to form, cooked contains 59 kcal per 100 g. A typical serving of 1 cup (165 g) provides about 97 kcal.
Roughly 47% of its calories come from carbohydrates, with 40% from fat and 12% from protein (estimated with general energy factors).
That is more energy than the typical item in other vegetables and combinations on FoodFactly, where the median is 46 kcal per 100 g across 135 foods.
100 g provides 29% of the Daily Value for Vitamin K, 23% of the Daily Value for Vitamin C and 16% of the Daily Value for Thiamin (B1).
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 59 kcal | |
| Total fat C | 2.9 g | 4% |
| Saturated fat C | 0.74 g | 4% |
| Cholesterol C | 2 mg | 0.7% |
| Sodium C | 137 mg | 6% |
| Total carbohydrates C | 7.8 g | 3% |
| Dietary fiber C | 3.3 g | 12% |
| Total sugars C | 1.6 g | |
| Protein C | 2 g | 4% |
| Vitamin A C | 48 µg | 5% |
| Vitamin C C | 20.4 mg | 23% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.69 mg | 5% |
| Vitamin K C | 34.8 µg | 29% |
| Thiamin (B1) C | 0.19 mg | 16% |
| Riboflavin (B2) C | 0.06 mg | 5% |
| Niacin (B3) C | 0.99 mg | 6% |
| Vitamin B6 C | 0.22 mg | 13% |
| Folate (B9) C | 53 µg | 13% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 13 mg | 2% |
| Calcium C | 86 mg | 7% |
| Iron C | 0.65 mg | 4% |
| Magnesium C | 59 mg | 14% |
| Phosphorus C | 64 mg | 5% |
| Potassium C | 312 mg | 7% |
| Zinc C | 0.6 mg | 5% |
| Copper C | 0.11 mg | 13% |
| Selenium 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 12%
- Carbohydrates 47%
- Fat 40%
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
- Protein2 gabove the median for other vegetables and combinations (median 2 g)
- Fiber3.3 gin the top quarter of other vegetables and combinations (median 2.2 g)
- Sugars1.6 gin the lowest quarter of other vegetables and combinations (median 2.4 g)
- Fat2.9 gin the top quarter of other vegetables and combinations (median 2.7 g)
- Saturated fat0.74 gabove the median for other vegetables and combinations (median 0.69 g)
- Sodium137 mgbelow the median for other vegetables and combinations (median 138 mg)
- Protein per 100 kcal3.4 gprotein density, useful for comparing foods with different calorie levels
- Water86.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.99 g |
|---|---|
| Polyunsaturated fat C | 0.81 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.73 g |
| SFA 4:0 C | 0.019 g |
| SFA 6:0 C | 0.014 g |
| SFA 8:0 C | 0.008 g |
| SFA 10:0 C | 0.018 g |
| SFA 12:0 C | 0.022 g |
| SFA 14:0 C | 0.069 g |
| SFA 16:0 C | 0.41 g |
| SFA 18:0 C | 0.15 g |
| MUFA 18:1 C | 0.95 g |
| PUFA 18:3 C | 0.088 g |
| PUFA 20:4 C | 0.001 g |
| MUFA 16:1 C | 0.015 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.013 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 417 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 277 µg |
| Retinol C | 12 µg |
| Carotene, alpha C | 27 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 86.1 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 53 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 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, frozen, cooked, boiled, drained, with salt Cooked | 29 | 1.6 g | 6.4 g | 0.24 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, 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, savoy, cooked Cooked | 51 | 2 g | 6.2 g | 2.8 g |
| Onions, green, cooked Cooked | 63 | 2.1 g | 8.4 g | 3.2 g |
| Peas and carrots, canned, cooked, fat added Cooked | 68 | 2.5 g | 8.2 g | 3 g |
| Kohlrabi, cooked Cooked | 51 | 1.7 g | 6.3 g | 2.8 g |
| Broccoli, cauliflower and carrots, cooked, fat added Cooked | 50 | 1.7 g | 5.4 g | 2.9 g |
| Collards, frozen, cooked, fat added, NS as to fat type Cooked | 58 | 2.9 g | 6.9 g | 2.9 g |
| Dandelion greens, cooked Cooked | 71 | 2.8 g | 9.6 g | 3.5 g |
| Collards, frozen, cooked with oil Cooked | 61 | 2.9 g | 6.9 g | 3.3 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 59 kcal. 1 cup (165 g): about 97 kcal. 1 pod (10 g): about 6 kcal.
How much protein is in cooked okra?
Cooked okra contains 2 g of protein per 100 g (4% of the 50 g Daily Value), or 3.3 g in 1 cup (165 g). About 12% of its calories come from protein. Compared with other other vegetables and combinations, that is above the median (median 2 g).
How many carbs are in cooked okra?
Cooked okra has 7.8 g of total carbohydrates per 100 g, including 3.3 g of fiber and 1.6 g of sugars.
How much fat is in cooked okra?
Cooked okra contains 2.9 g of fat per 100 g, of which 0.74 g is saturated (4% 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 (29% DV), Vitamin C (23% DV), Thiamin (B1) (16% DV), magnesium (14% DV) and Folate (B9) (13% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked okra?
100 g contains 137 mg of sodium, 6% of the 2,300 mg Daily Value.
Does okra have the same nutrition cooked and raw?
No. Per 100 g, okra, NS as to form, cooked has 59 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: FNDDS (Survey), record dated October 31, 2024. 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: FNDDS (Survey), record 2709946. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. 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.