Calories in Okra, frozen, unprepared
Generic food Frozen Vegetables
Okra, frozen, unprepared contains 30 kcal per 100 g. A typical serving of 1 package, 10 oz (284 g) provides about 85 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 41% of the Daily Value for Vitamin K, 38% of the Daily Value for manganese and 37% of the Daily Value for Folate (B9).
These values are for the frozen 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 | 30 kcal | |
| Total fat ? | 0.25 g | 0.3% |
| Saturated fat ? | 0.065 g | 0.3% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 3 mg | 0.1% |
| Total carbohydrates C | 6.6 g | 2% |
| Dietary fiber ? | 2.2 g | 8% |
| Total sugars I | 3 g | |
| Protein ? | 1.7 g | 3% |
| Vitamin A C | 18 µg | 2% |
| Vitamin C ? | 12.4 mg | 14% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E I | 0.33 mg | 2% |
| Vitamin K I | 49.4 µg | 41% |
| Thiamin (B1) ? | 0.089 mg | 7% |
| Riboflavin (B2) ? | 0.11 mg | 8% |
| Niacin (B3) ? | 0.71 mg | 4% |
| Pantothenic acid (B5) ? | 0.22 mg | 4% |
| Vitamin B6 ? | 0.042 mg | 2% |
| Folate (B9) C | 148 µg | 37% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline I | 11.4 mg | 2% |
| Calcium ? | 81 mg | 6% |
| Iron ? | 0.57 mg | 3% |
| Magnesium ? | 43 mg | 10% |
| Phosphorus ? | 42 mg | 3% |
| Potassium ? | 211 mg | 4% |
| Zinc ? | 0.53 mg | 5% |
| Copper ? | 0.083 mg | 9% |
| Manganese ? | 0.87 mg | 38% |
| 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
- Protein1.7 gbelow the median for vegetables and vegetable products (median 2 g)
- Sugars3 gabove the median for vegetables and vegetable products (median 2.3 g)
- Fat0.25 gbelow the median for vegetables and vegetable products (median 0.3 g)
- Saturated fat0.065 gabove the median for vegetables and vegetable products (median 0.052 g)
- Sodium3 mgin the lowest quarter of vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal5.6 gprotein density, useful for comparing foods with different calorie levels
- Water90.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.041 g |
|---|---|
| Polyunsaturated fat ? | 0.066 g |
Amino acids (18)
| Tryptophan ? | 0.014 g |
|---|---|
| Threonine ? | 0.055 g |
| Isoleucine ? | 0.058 g |
| Leucine ? | 0.089 g |
| Lysine ? | 0.068 g |
| Methionine ? | 0.018 g |
| Cystine ? | 0.016 g |
| Phenylalanine ? | 0.055 g |
| Tyrosine ? | 0.073 g |
| Valine ? | 0.077 g |
| Arginine ? | 0.071 g |
| Histidine ? | 0.026 g |
| Alanine ? | 0.061 g |
| Aspartic acid ? | 0.12 g |
| Glutamic acid ? | 0.23 g |
| Glycine ? | 0.037 g |
| Proline ? | 0.038 g |
| Serine ? | 0.037 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) ? | 0.065 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 ? | 0.055 g |
| SFA 18:0 ? | 0.006 g |
| MUFA 18:1 ? | 0.041 g |
| PUFA 18:3 ? | 0.001 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0.001 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 (7)
| Beta-carotene I | 210 µg |
|---|---|
| Lycopene I | 0 µg |
| Lutein + zeaxanthin I | 482 µg |
| Retinol Z | 0 µg |
| Carotene, alpha I | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta I | 0 µg |
Other components (11)
| Water ? | 90.8 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 0.61 g |
| Theobromine Z | 0 mg |
| Energy C | 125 kJ |
| Vitamin A, IU C | 350 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 148 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, 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 |
|---|---|---|---|---|
| Beans, snap, green, frozen, all styles, unprepared Frozen | 33 | 1.8 g | 7.5 g | 0.21 g |
| Cauliflower, frozen, unprepared Frozen | 24 | 2 g | 4.7 g | 0.27 g |
| Beans, snap, yellow, frozen, all styles, unprepared Frozen | 33 | 1.8 g | 7.6 g | 0.21 g |
| Peppers, sweet, red, frozen, chopped, unprepared Frozen | 20 | 1.1 g | 4.5 g | 0.21 g |
| Onions, frozen, whole, unprepared Frozen | 35 | 0.89 g | 8.5 g | 0.06 g |
| Carrots, frozen, unprepared Frozen | 37 | 0.81 g | 7.9 g | 0.47 g |
| Broccoli, frozen, spears, unprepared Frozen | 29 | 3.1 g | 5.4 g | 0.34 g |
| Kale, frozen, unprepared Frozen | 28 | 2.7 g | 4.9 g | 0.46 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in frozen okra?
100 g of frozen okra has 30 kcal. 1 package, 10 oz (284 g): about 85 kcal. 0.33 package, 10 oz (95 g): about 29 kcal. 1 package, 3 lb (1,361 g): about 408 kcal.
How much protein is in frozen okra?
Frozen okra contains 1.7 g of protein per 100 g (3% of the 50 g Daily Value), or 4.8 g in 1 package, 10 oz (284 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 frozen okra?
Frozen okra has 6.6 g of total carbohydrates per 100 g, including 2.2 g of fiber and 3 g of sugars.
How much fat is in frozen okra?
Frozen okra contains 0.25 g of fat per 100 g, of which 0.065 g is saturated (0.3% of the Daily Value).
What vitamins and minerals does frozen okra contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (41% DV), manganese (38% DV), Folate (B9) (37% DV), Vitamin C (14% DV) and magnesium (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in frozen okra?
100 g contains 3 mg of sodium, 0.1% of the 2,300 mg Daily Value.
Does okra have the same nutrition frozen and raw?
No. Per 100 g, okra, frozen, unprepared has 30 kcal, while okra, raw has 33 kcal. Processing 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 169262. 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.