Calories in Okra, cooked, boiled, drained, with salt
Generic food Cooked Vegetables
Okra, cooked, boiled, drained, with salt contains 22 kcal per 100 g. A typical serving of 0.5 cup slices (80 g) provides about 18 kcal.
Roughly 66% of its calories come from carbohydrates, with 27% from protein and 7% 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 33% of the Daily Value for Vitamin K, 18% of the Daily Value for Vitamin C and 13% of the Daily Value for manganese.
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 | 22 kcal | |
| Total fat ? | 0.21 g | 0.3% |
| Saturated fat ? | 0.045 g | 0.2% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 241 mg | 10% |
| Total carbohydrates C | 4.5 g | 2% |
| Dietary fiber ? | 2.5 g | 9% |
| Total sugars I | 2.4 g | |
| Protein ? | 1.9 g | 4% |
| Vitamin A ? | 14 µg | 2% |
| Vitamin C ? | 16.3 mg | 18% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E ? | 0.27 mg | 2% |
| Vitamin K ? | 40 µg | 33% |
| Thiamin (B1) ? | 0.13 mg | 11% |
| Riboflavin (B2) ? | 0.055 mg | 4% |
| Niacin (B3) ? | 0.87 mg | 5% |
| Pantothenic acid (B5) ? | 0.21 mg | 4% |
| Vitamin B6 ? | 0.19 mg | 11% |
| Folate (B9) C | 46 µg | 12% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline I | 9.3 mg | 2% |
| Calcium M | 77 mg | 6% |
| Iron M | 0.28 mg | 2% |
| Magnesium M | 36 mg | 9% |
| Phosphorus M | 32 mg | 3% |
| Potassium M | 135 mg | 3% |
| Zinc M | 0.43 mg | 4% |
| Copper M | 0.085 mg | 9% |
| Manganese M | 0.29 mg | 13% |
| Selenium M | 0.4 µg | 0.7% |
% 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 27%
- Carbohydrates 66%
- Fat 7%
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)
- Fiber2.5 gabove the median for vegetables and vegetable products (median 2.2 g)
- Sugars2.4 gabove the median for vegetables and vegetable products (median 2.3 g)
- Fat0.21 gbelow the median for vegetables and vegetable products (median 0.3 g)
- Saturated fat0.045 gbelow the median for vegetables and vegetable products (median 0.052 g)
- Sodium241 mgabove the median for vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal8.5 gprotein density, useful for comparing foods with different calorie levels
- Water92.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.028 g |
|---|---|
| Polyunsaturated fat ? | 0.046 g |
Amino acids (18)
| Tryptophan ? | 0.016 g |
|---|---|
| Threonine ? | 0.061 g |
| Isoleucine ? | 0.065 g |
| Leucine ? | 0.098 g |
| Lysine ? | 0.075 g |
| Methionine ? | 0.02 g |
| Cystine ? | 0.018 g |
| Phenylalanine ? | 0.061 g |
| Tyrosine ? | 0.081 g |
| Valine ? | 0.085 g |
| Arginine ? | 0.078 g |
| Histidine ? | 0.029 g |
| Alanine ? | 0.068 g |
| Aspartic acid ? | 0.14 g |
| Glutamic acid ? | 0.25 g |
| Glycine ? | 0.041 g |
| Proline ? | 0.042 g |
| Serine ? | 0.041 g |
Individual fatty acids (8)
| Linoleic acid (omega-6, 18:2) ? | 0.045 g |
|---|---|
| SFA 14:0 ? | 0 g |
| SFA 16:0 ? | 0.038 g |
| SFA 18:0 ? | 0.004 g |
| MUFA 18:1 ? | 0.028 g |
| PUFA 18:3 ? | 0.001 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0 g |
Carotenoids (14)
| Beta-carotene M | 170 µg |
|---|---|
| Lycopene M | 0 µg |
| Lutein + zeaxanthin M | 390 µg |
| Retinol Z | 0 µg |
| Carotene, alpha M | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta M | 0 µg |
| Tocopherol, beta ? | 0 mg |
| Tocopherol, gamma ? | 0.16 mg |
| Tocopherol, delta ? | 0 mg |
| Tocotrienol, alpha ? | 0 mg |
| Tocotrienol, beta ? | 0 mg |
| Tocotrienol, gamma ? | 0 mg |
| Tocotrienol, delta ? | 0 mg |
Other components (10)
| Water C | 92.6 g |
|---|---|
| Caffeine Z | 0 mg |
| Ash ? | 0.84 g |
| Theobromine Z | 0 mg |
| Energy C | 94 kJ |
| Vitamin A, IU ? | 283 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 46 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, 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 |
|---|---|---|---|---|
| Cauliflower, cooked, boiled, drained, without salt Cooked | 23 | 1.8 g | 4.1 g | 0.45 g |
| Chrysanthemum, garland, cooked, boiled, drained, with salt Cooked | 20 | 1.6 g | 4.3 g | 0.09 g |
| Chrysanthemum, garland, cooked, boiled, drained, without salt Cooked | 20 | 1.6 g | 4.3 g | 0.09 g |
| Cauliflower, cooked, boiled, drained, with salt Cooked | 23 | 1.8 g | 4.1 g | 0.45 g |
| Asparagus, fresh, cooked, no added fat Cooked | 21 | 2.4 g | 4.2 g | 0.13 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 |
| Cauliflower, fresh, cooked, no added fat Cooked | 26 | 2 g | 5.2 g | 0.29 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 22 kcal. 0.5 cup slices (80 g): about 18 kcal. 8 pods, 3" long (85 g): about 19 kcal.
How much protein is in cooked okra?
Cooked okra contains 1.9 g of protein per 100 g (4% of the 50 g Daily Value), or 1.5 g in 0.5 cup slices (80 g). About 27% 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 4.5 g of total carbohydrates per 100 g, including 2.5 g of fiber and 2.4 g of sugars.
How much fat is in cooked okra?
Cooked okra contains 0.21 g of fat per 100 g, of which 0.045 g is saturated (0.2% 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 (33% DV), Vitamin C (18% DV), manganese (13% DV), Folate (B9) (12% DV) and Thiamin (B1) (11% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked okra?
100 g contains 241 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, cooked, boiled, drained, with salt has 22 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 170098. 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.