Calories in Okra, crudo

Generic food Raw Verduras

Okra, crudo contains 33 kcal per 100 g. A typical serving of 1 taza (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 productos vegetales y vegetales on FoodFactly (35 kcal per 100 g).

100 g provides 34% of the Daily Value for manganese, 26% of the Daily Value for Vitamina K and 26% of the Daily Value for Vitamina 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 taza (100 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
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%
Vitamina A ?	36 µg	4%
Vitamina C ?	23 mg	26%
Vitamina D Z	0 µg	0%
Vitamina E M	0,27 mg	2%
Vitamina K M	31,3 µg	26%
Thiamin (B1) ?	0,2 mg	17%
Riboflavin (B2) ?	0,06 mg	5%
Niacin (B3) ?	1 mg	6%
Ácido pantoténico (B5) ?	0,25 mg	5%
Vitamina B6 ?	0,22 mg	13%
Folate (B9) C	60 µg	15%
Vitamina B12 Z	0 µg	0%
Choline I	12,3 mg	2%
Calcio C	82 mg	6%
Iron C	0,62 mg	3%
Magnesio C	57 mg	14%
Fósforo C	61 mg	5%
Potasio C	299 mg	6%
Zinc C	0,58 mg	5%
Copper C	0,11 mg	12%
Manganese C	0,79 mg	34%
Selenio 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 productos vegetales y vegetales (median 2 g)
Fiber3,2 gin the top quarter of productos vegetales y vegetales (median 2,2 g)
Sugars1,5 gbelow the median for productos vegetales y vegetales (median 2,3 g)
Fat0,19 gbelow the median for productos vegetales y vegetales (median 0,3 g)
Saturated fat0,026 gin the lowest quarter of productos vegetales y vegetales (median 0,052 g)
Sodium7 mgin the lowest quarter of productos vegetales y vegetales (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)

Grasa monoinsaturada ?	0,017 g
Grasa poliinsaturada ?	0,027 g

Sugars and starch (7)

Starch ?	0,34 g
Sucrose C	0,6 g
Glucose C	0,32 g
Fructosa 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
Metionina ?	0,021 g
Cistino ?	0,019 g
Phenylalanine ?	0,065 g
Tyrosine ?	0,087 g
Valine ?	0,091 g
Arginine ?	0,084 g
Histidina ?	0,031 g
Alanine ?	0,073 g
Ácido aspartico ?	0,15 g
Ácido glutamico ?	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
Ácido linoléico (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)

Betacaroteno M	416 µg
Lycopene M	0 µg
Lutein + zeaxantina M	280 µg
Retinol Z	0 µg
Caroteno, alfa M	27 µg
Vitamina D (D2 + D3), Unidades Internacionales 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, alfa M	0 mg
Tocotrienol, beta M	0 mg
Tocotrienol, gamma M	0 mg
Tocotrienol, delta M	0 mg

Sterols (1)

Fitosterols ?	24 mg

Other components (11)

Agua C	89,6 g
Alcohol ?	0 g
Caffeine Z	0 mg
Ash C	0,86 g
Theobromine Z	0 mg
Energy C	138 kJ
Vitamina A, UI ?	716 IU
Ácido fólico Z	0 µg
Folato, comida C	60 µg
Vitamina E, añadido Z	0 mg
Vitamina B-12, añadido 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, cocinado, hervido, drenaje, sin sal Cooked	22	1,9 g	4,5 g	0,21 g
Okra, congelado, sin preparación Frozen	30	1,7 g	6,6 g	0,25 g
Okra, congelado, cocinado, hervido, drenaje, sin sal Cooked	29	1,6 g	6,4 g	0,24 g
Okra, cocinado, hervido, drenaje, con sal Cooked	22	1,9 g	4,5 g	0,21 g
Okra, congelado, cocinado, hervido, drenaje, con sal Cooked	29	1,6 g	6,4 g	0,24 g
Okra, fresco fresco, cocinado, no grasa añadida Cooked	35	2,1 g	8 g	0,2 g
Okra, congelado, cocinado, no grasa añadida Cooked	29	1,6 g	6,4 g	0,24 g
Okra, NS as to form, cocinado Cooked	59	2 g	7,8 g	2,9 g
Okra, fresco fresco, cocinado, grasa añadida Cooked	59	2 g	7,8 g	2,9 g
Okra, congelado, cocinado, grasa añadida Cooked	51	1,6 g	6,2 g	2,8 g
Okra, escotillas	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, crudo Raw	34	2,8 g	6,6 g	0,37 g
Frijoles verdes, crudo Raw	31	1,8 g	7 g	0,22 g
Cabbage, crudo Raw	25	1,3 g	5,8 g	0,1 g
Cauliflower, crudo Raw	25	1,9 g	5 g	0,28 g
Eggplant, crudo Raw	25	0,98 g	5,9 g	0,18 g
Espárragos, crudo Raw	20	2,2 g	3,9 g	0,12 g
Kale, crudo Raw	35	2,9 g	4,4 g	1,5 g
Verdes naipes, crudo 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 taza (100 g): about 33 kcal. 8 vainas, 3" de largo (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 taza (100 g). About 20% of its calories come from protein. Compared with other productos vegetales y vegetales, 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), Vitamina K (26% DV), Vitamina 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, crudo has 33 kcal, while okra, cocinado, hervido, drenaje, sin sal 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 de abril de 2019. FoodFactly last checked it on 6 de noviembre de 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 de abril de 2019. Imported 6 de noviembre de 2026.

Last updated: 6 de noviembre de 2026. Data quality score: 100/100 (how it is calculated).

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