Okra (raw) nutrition facts
Per 1 cup
of a 2,000 cal day
- Protein1.9g19% of calories
- Carbs7.5g76% of calories
- Fat0.2g5% of calories
- ✓ Low calorie
- ✓ Fat free
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Okra (raw) (1 cup) has 33 calories, with 1.9 g of protein, 7.5 g of carbohydrates and 0.2 g of fat. Most of its energy comes from carbs (76% of calories). It is high in Vitamin C (26% DV), Vitamin K (26% DV) and manganese (34% DV).
High in
20%+ of the daily value
- Vitamin C26%
- Vitamin K26%
- Manganese34%
Good source of
10–19% of the daily value
- Dietary fiber11%
- Thiamine17%
- Vitamin B617%
- Folate (B9)15%
- Magnesium14%
- Copper12%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup. Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 36 μg | 4% |
| Vitamin C | 23 mg | 26% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.3 mg | 2% |
| Vitamin K | 31 μg | 26% |
| Thiamine | 0.2 mg | 17% |
| Riboflavin (B2) | 0.1 mg | 5% |
| Niacin | 1 mg | 6% |
| Vitamin B6 | 0.2 mg | 17% |
| Folate (B9) | 60 μg | 15% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.2 mg | 5% |
| Choline | 12 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 82 mg | 8% |
| Iron | 1 mg | 8% |
| Potassium | 299 mg | 6% |
| Magnesium | 57 mg | 14% |
| Phosphorus | 61 mg | 9% |
| Zinc | 1 mg | 5% |
| Copper | 0.1 mg | 12% |
| Manganese | 1 mg | 34% |
| Selenium | 1 μg | 1% |
Full breakdown · 38 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha carotene | 27 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.1 g | — |
| Beta carotene | 416 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 0.3 g | — |
| Glutamic acid | 0.3 g | — |
| Glycine | 0 g | — |
| Histidine | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 0 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 0 g | — |
| Proline | 0 g | — |
| Retinol | 0 μg | — |
| Serine | 0 g | — |
| Starch | 0.3 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.1 g | — |
How it compares
Calories per listed serving.
Burning 33 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 6minWalking (3.5 mph)
- 4minCycling (moderate)
- 3minRunning (6 mph)
- 5minSwimming laps
Common questions
How many calories are in Okra (raw)?
One serving of Okra (raw) (1 cup) has 33 calories. That is about 1.7% of a 2,000-calorie day.
Is Okra (raw) high in protein?
Not especially. It has 1.9 g of protein per serving, and protein supplies 19% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Okra (raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 4 g of net carbs and 76% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Okra (raw)?
7 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Okra (raw)?
1.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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