Calories in Okra, brut

Generic food Raw Légumes

Okra, brut contains 33 kcal per 100 g. A typical serving of 1 tasse (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 légumes et produits végétaux on FoodFactly (35 kcal per 100 g).

100 g provides 34 % of the Daily Value for manganèse, 26 % of the Daily Value for Vitamine K and 26 % of the Daily Value for Vitamine 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 tasse (100 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount 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 %
Vitamine A ? 36 µg4 %
Vitamine C ? 23 mg26 %
Vitamine D Z 0 µg0 %
Vitamine E M 0,27 mg2 %
Vitamine K M 31,3 µg26 %
Thiamine (B1) ? 0,2 mg17 %
Riboflavine (B2) ? 0,06 mg5 %
Niacine (B3) ? 1 mg6 %
Acide pantothénique (B5) ? 0,25 mg5 %
Vitamine B6 ? 0,22 mg13 %
Folate (B9) C 60 µg15 %
Vitamine B12 Z 0 µg0 %
Choline I 12,3 mg2 %
Calcium C 82 mg6 %
Fer C 0,62 mg3 %
Magnésium C 57 mg14 %
Phosphore C 61 mg5 %
Potassium C 299 mg6 %
Zinc C 0,58 mg5 %
Cuivre C 0,11 mg12 %
Manganèse C 0,79 mg34 %
Sélénium C 0,7 µg1 %

% 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 %33kcal / 100 g
  • 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

Manganèse34 %Vitamine K26 %Vitamine C26 %Thiamine (B1)17 %Folate (B9)15 %Magnésium14 %Vitamine B613 %Cuivre12 %Potassium6 %Calcium6 %

Nutritional insights

  • Protein1,9 gbelow the median for légumes et produits végétaux (median 2 g)
  • Fiber3,2 gin the top quarter of légumes et produits végétaux (median 2,2 g)
  • Sugars1,5 gbelow the median for légumes et produits végétaux (median 2,3 g)
  • Fat0,19 gbelow the median for légumes et produits végétaux (median 0,3 g)
  • Saturated fat0,026 gin the lowest quarter of légumes et produits végétaux (median 0,052 g)
  • Sodium7 mgin the lowest quarter of légumes et produits végétaux (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)
Graisses monoinsaturées ?0,017 g
Graisses polyinsaturées ?0,027 g
Sugars and starch (7)
Étoile ?0,34 g
Sucre C0,6 g
Glucose C0,32 g
Fructose C0,57 g
Lactose M0 g
Maltose M0 g
Galactose Z0 g
Amino acids (18)
Tryptophane ?0,017 g
Thréonine ?0,065 g
Isoléucine ?0,069 g
Leucine ?0,11 g
Lysine ?0,081 g
Méthionine ?0,021 g
Cystine ?0,019 g
Phénylalanine ?0,065 g
Tyrosine ?0,087 g
Valine ?0,091 g
Arginine ?0,084 g
Histidine ?0,031 g
Alanine ?0,073 g
Acide aspartique ?0,15 g
Acide glutamique ?0,27 g
Glycine ?0,044 g
Proline ?0,045 g
Sérine ?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
Acide linoléique (oméga-6, 18:2) ?0,026 g
SFA 4:0 ?0 g
SFA 6:0 ?0 g
CFA 8:0 ?0 g
SFA 10:0 ?0 g
SFA 12:0 ?0 g
SFA 14:0 ?0 g
CFA 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)
Bêta-carotène M416 µg
Lycopène M0 µg
Lutéine + zéaxanthine M280 µg
Rétinol Z0 µg
Carotène, alpha M27 µg
Vitamine D (D2 + D3), Unités internationales Z0 IU
Cryptoxanthine, bêta M0 µg
Tocophérol, bêta M0 mg
Tocophérol, gamma M0,16 mg
Tocophérol, delta M0 mg
Tocotriénol, alpha M0 mg
Tocotriénol, bêta M0 mg
Tocotriénol, gamma M0 mg
Tocotriénol, delta M0 mg
Sterols (1)
Phytostérols ?24 mg
Other components (11)
Eau C89,6 g
Alcool ?0 g
Caféine Z0 mg
Cendres C0,86 g
Théobromine Z0 mg
Énergie C138 kJ
Vitamine A, UI ?716 IU
Acide folique Z0 µg
Folate, nourriture C60 µg
Vitamine E, ajoutée Z0 mg
Vitamine B-12, ajoutée Z0 µg

Other forms of Okra

Raw, cooked, dried and processed versions are separate records with their own measured values.

FoodCaloriesProteinCarbsFat
Okra, cuits, bouillie, égouttés, sans sel Cooked 22 1,9 g 4,5 g 0,21 g
Okra, congelés, non préparé Frozen 30 1,7 g 6,6 g 0,25 g
Okra, congelés, cuits, bouillie, égouttés, sans sel Cooked 29 1,6 g 6,4 g 0,24 g
Okra, cuits, bouillie, égouttés, avec sel Cooked 22 1,9 g 4,5 g 0,21 g
Okra, congelés, cuits, bouillie, égouttés, avec sel Cooked 29 1,6 g 6,4 g 0,24 g
Okra, frais, cuits, pas de gras ajouté Cooked 35 2,1 g 8 g 0,2 g
Okra, congelés, cuits, pas de gras ajouté Cooked 29 1,6 g 6,4 g 0,24 g
Okra, NS quant à la forme, cuits Cooked 59 2 g 7,8 g 2,9 g
Okra, frais, cuits, graisse ajoutée Cooked 59 2 g 7,8 g 2,9 g
Okra, congelés, cuits, graisse ajoutée Cooked 51 1,6 g 6,2 g 2,8 g
Okra, marinés 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

FoodCaloriesProteinCarbsFat
Brocoli, brut Raw 34 2,8 g 6,6 g 0,37 g
Haricots verts, brut Raw 31 1,8 g 7 g 0,22 g
Cabine, brut Raw 25 1,3 g 5,8 g 0,1 g
Choux-fleur, brut Raw 25 1,9 g 5 g 0,28 g
Aubergines, brut Raw 25 0,98 g 5,9 g 0,18 g
Asperges, brut Raw 20 2,2 g 3,9 g 0,12 g
Kale, brut Raw 35 2,9 g 4,4 g 1,5 g
Verts navets, brut 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 tasse (100 g): about 33 kcal. 8 gousses, 3" de 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 tasse (100 g). About 20 % of its calories come from protein. Compared with other légumes et produits végétaux, 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 manganèse (34 % DV), Vitamine K (26 % DV), Vitamine C (26 % DV), Thiamine (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, brut has 33 kcal, while okra, cuits, bouillie, égouttés, sans sel 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 avril 2019. FoodFactly last checked it on 6 novembre 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 avril 2019. Imported 6 novembre 2026.

Last updated: . Data quality score: 100/100 (how it is calculated).

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