Calories in Okra, raw
Generic food Raw Vegetables
Okra, raw contains 33 kcal per 100 g. A typical serving of 1 cup (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 vegetables and vegetable products on FoodFactly (35 kcal per 100 g).
100 g provides 34% of the Daily Value for manganese, 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.
Nutrition facts
| 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% |
| Pantothenic acid (B5) ? | 0.25 mg | 5% |
| Vitamin B6 ? | 0.22 mg | 13% |
| Folate (B9) C | 60 µg | 15% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline I | 12.3 mg | 2% |
| Calcium C | 82 mg | 6% |
| Iron C | 0.62 mg | 3% |
| Magnesium C | 57 mg | 14% |
| Phosphorus C | 61 mg | 5% |
| Potassium C | 299 mg | 6% |
| Zinc C | 0.58 mg | 5% |
| Copper C | 0.11 mg | 12% |
| Manganese C | 0.79 mg | 34% |
| 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 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 vegetables and vegetable products (median 2 g)
- Fiber3.2 gin the top quarter of vegetables and vegetable products (median 2.2 g)
- Sugars1.5 gbelow the median for vegetables and vegetable products (median 2.3 g)
- Fat0.19 gbelow the median for vegetables and vegetable products (median 0.3 g)
- Saturated fat0.026 gin the lowest quarter of vegetables and vegetable products (median 0.052 g)
- Sodium7 mgin the lowest quarter of vegetables and vegetable products (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)
| Monounsaturated fat ? | 0.017 g |
|---|---|
| Polyunsaturated fat ? | 0.027 g |
Sugars and starch (7)
| Starch ? | 0.34 g |
|---|---|
| Sucrose C | 0.6 g |
| Glucose C | 0.32 g |
| Fructose C | 0.57 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose Z | 0 g |
Amino acids (18)
| Tryptophan ? | 0.017 g |
|---|---|
| Threonine ? | 0.065 g |
| Isoleucine ? | 0.069 g |
| Leucine ? | 0.11 g |
| Lysine ? | 0.081 g |
| Methionine ? | 0.021 g |
| Cystine ? | 0.019 g |
| Phenylalanine ? | 0.065 g |
| Tyrosine ? | 0.087 g |
| Valine ? | 0.091 g |
| Arginine ? | 0.084 g |
| Histidine ? | 0.031 g |
| Alanine ? | 0.073 g |
| Aspartic acid ? | 0.15 g |
| Glutamic acid ? | 0.27 g |
| Glycine ? | 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 |
| Linoleic acid (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-carotene M | 416 µg |
|---|---|
| Lycopene M | 0 µg |
| Lutein + zeaxanthin M | 280 µg |
| Retinol Z | 0 µg |
| Carotene, alpha M | 27 µg |
| Vitamin D (D2 + D3), International Units 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 |
Sterols (1)
| Phytosterols ? | 24 mg |
|---|
Other components (11)
| Water C | 89.6 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash C | 0.86 g |
| Theobromine Z | 0 mg |
| Energy C | 138 kJ |
| Vitamin A, IU ? | 716 IU |
| Folic acid Z | 0 µg |
| Folate, food C | 60 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, 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, 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 |
|---|---|---|---|---|
| Broccoli, raw Raw | 34 | 2.8 g | 6.6 g | 0.37 g |
| Green beans, raw Raw | 31 | 1.8 g | 7 g | 0.22 g |
| Cabbage, raw Raw | 25 | 1.3 g | 5.8 g | 0.1 g |
| Cauliflower, raw Raw | 25 | 1.9 g | 5 g | 0.28 g |
| Eggplant, raw Raw | 25 | 0.98 g | 5.9 g | 0.18 g |
| Asparagus, raw Raw | 20 | 2.2 g | 3.9 g | 0.12 g |
| Kale, raw Raw | 35 | 2.9 g | 4.4 g | 1.5 g |
| Turnip greens, raw 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 cup (100 g): about 33 kcal. 8 pods, 3" long (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 cup (100 g). About 20% 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 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 manganese (34% DV), Vitamin K (26% DV), Vitamin C (26% DV), Thiamin (B1) (17% DV) and Folate (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, raw has 33 kcal, while okra, cooked, boiled, drained, without 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 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 169260. 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.