Okra, raw
FDC 169260cup (100 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 97 · +4 vs Vegetables medianRaw okra scores 97 of 100, an Elite rating that puts it 17th of 60 vegetables by nutrient density. A 100-gram cup provides 26% DV vitamin C alongside smaller contributions of magnesium (14% DV) and fiber (11% DV), all for just 33 calories.
Okra is most often cooked in gumbo, stews, or roasted rather than eaten raw, and cooking will shift the numbers above somewhat from the raw values listed here. At 7.45 grams of carbohydrate and just 1.93 grams of protein per 100 g, it functions more as a fiber-and-vitamin-C vegetable than a protein source, with a negligible 7 mg of sodium.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 33 kcal | 2% |
| Total fat | 0.19 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 7 mg | 0% |
| Carbohydrate | 7.5 g | 3% |
| Dietary fiber | 3.2 g | 11% |
| Sugars | 1.5 g | |
| Protein | 1.9 g | 4% |
| Potassium | 299 mg | 6% |
| Calcium | 82 mg | 6% |
| Iron | 0.62 mg | 3% |
| Magnesium | 57 mg | 14% |
| Vitamin C | 23 mg | 26% |
| Vitamin A | 36 µg | 4% |
| Vitamin E | 0.27 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 33 kcal | 2% |
| Total fat | 0.19 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 7 mg | 0% |
| Carbohydrate | 7.5 g | 3% |
| Dietary fiber | 3.2 g | 11% |
| Sugars | 1.5 g | |
| Protein | 1.9 g | 4% |
| Potassium | 299 mg | 6% |
| Calcium | 82 mg | 6% |
| Iron | 0.62 mg | 3% |
| Magnesium | 57 mg | 14% |
| Vitamin C | 23 mg | 26% |
| Vitamin A | 36 µg | 4% |
| Vitamin E | 0.27 mg | 2% |
Source: USDA FoodData Central · Public domain
FDC 169260Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
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