Okra Nutrition Facts and Health Benefits

Okra is a nutritious vegetable rich in fiber, vitamin C, and antioxidants and is a good source of potassium with a high mucilage content. Read on for complete nutritional data and the potential health benefits of eating okra.
Jyothi Shenoy, MD, MBA

Written by Jyothi Shenoy, MD, MBA. Updated on December 26, 2022.

Okra, also known as lady’s fingers, is a type of vegetable that is native to Africa and is widely cultivated in tropical and subtropical regions around the world.

It has a long, slender, green pod-like structure and is known for its mucilaginous, slippery texture when cooked.

Okra has a mild, slightly bitter flavor and is often used in soups, stews, and stir-fries.

Okra is a highly nutritious food that is rich in a number of essential nutrients.

It is an excellent source of fiber, which is important for supporting healthy digestion and maintaining regular bowel movements.

Okra is also a good source of vitamin C, which is essential for maintaining a healthy immune system and promoting healthy skin.

In addition to these nutrients, okra contains a number of antioxidants, which can help to protect the body against oxidative stress and inflammation.

One of the unique features of okra is its high mucilage content, which gives it its slippery texture when cooked and makes it a useful food for supporting healthy digestion.

Okra is also a good source of potassium, which is important for maintaining healthy blood pressure and supporting heart health.

Okra Quick Nutrition Facts

Here's a quick nutrition overview for 3.5 ounces (100 grams) of okra:

  • Energy: 33 calories
  • Carbs: 7.45 grams
  • Sugar: 1.48 grams
  • Fiber: 3.2 grams
  • Protein: 1.93 grams
  • Fat: 0.19 grams
  • Saturated Fat: 0.026 grams

Jump to a section where you can learn more about okra nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.

Health Benefits of Okra

Thanks to a significant amount of specific vitamins and minerals, okra could provide several health benefits.

Continue reading to discover the potential benefits of consuming okra.

May Protect From Oxidative Stress

Vitamin C acts as an antioxidant. It regulates the metabolism of oxygen in the body and reduces the release of molecular compounds known as free radicals, which can otherwise damage the cell membranes.

It is also essential for several critical metabolic processes occurring in the body. It supports the formation of collagen in the skin and other tissues.

Collagen is a protein that forms the basic structural network of several organs in the body. The primary role of collagen is to strengthen the bones, skin, and blood vessels, thus maintaining the structural integrity of these tissues.

It can reduce or slow down the age-related degenerative changes occurring in these tissues.

Vitamin C can also help in the healing of wounds.

The deficiency of this nutrient can prevent the efficient healing of the damaged tissues, due to which the patient may suffer from chronic inflammatory damage that can lead to cancerous changes.

It can also support the process of iron absorption and play a role in infection-fighting by stimulating the activities of immune cells like lymphocytes.

Vitamin C is also needed for the production of brain chemicals called neurotransmitters.

May Improve Normal Nerve and Brain Function

Manganese is also needed for normal nerve and brain function. When combined with other nutrients like calcium and zinc, manganese can support the bone formation processes and improve bone mineral density.

It is a vital nutrient that helps in the formation of connective tissue, blood clotting factors, bones, and reproductive hormones.

Manganese also supports the metabolism of fat and carbohydrate and enhances calcium absorption. It can help with blood sugar regulation, thereby improving glycemic control in patients with diabetes.

This is especially important for postmenopausal women and older men who are at a higher risk of osteoporosis due to the decline in bone mineral density.

Manganese is an integral part of the body’s antioxidant mechanisms. It helps in the synthesis of an enzyme called superoxide dismutase, which acts as a powerful antioxidant in the body and prevents oxidative stress linked to the high risk of cancer, autoimmune disorders, and diabetes.

It can also reduce inflammation and hence, can be useful as a potential therapeutic agent for the management of inflammatory disorders such as osteoarthritis and inflammatory bowel disease.

May Reduce a Cancer Risk

Vitamin A, also called retinol, acts as an antioxidant and protects the vital organs against damage by free radicals, thus reducing the risk of cancer.

It also plays a key role in supporting the body’s natural defense mechanisms against infections. It primarily works by activating the functions of the immune system.

Vitamin A is also needed for improving vision. The deficiency of this nutrient can result in problems with eyesight, such as nearsightedness, farsightedness, and night blindness.

Moreover, vitamin A can also help us see in dim light.

Vitamin A can help maintain the health and structural integrity of the skin and the mucosal lining of some body organs, especially the nose.

It can help to reduce or delay the appearance of the signs of aging on the skin, such as wrinkles and fine lines, allowing you to look younger.

It also promotes growth and performs functions related to reproduction.

May Aid in Recovery From Injuries

Vitamin K can support wound healing mechanisms, thus accelerating the recovery of patients with injuries, ulcers, and other forms of lesions.

It is also important for normal blood clotting processes to occur in the body.

Vitamin K plays a critical role in the formation of proteins such as prothrombin, which is needed for the clotting of blood.

This can help to arrest bleeding in the event of injuries and accidents and reduce the risk of excessive blood loss and related complications. In newborn babies, it can prevent a serious bleeding condition known as hemorrhagic disease of the newborn.

Vitamin K also helps the body to synthesize various proteins, which are needed for the building of bones.

It works by improving the activities of a protein called osteocalcin that produces new bone tissue, thus maintaining the strength and density of the bones.

This action of vitamin K can help to reduce the risk of osteopenia and osteoporosis that occur due to the decline in bone mineral density making the bones weak and porous.

Okra Nutrition Facts

Continue reading to find out the following okra nutrition information:

  • Macronutrients
  • Vitamin Content
  • Mineral Content
  • Amino Acid Profile
  • Fat Breakdown
  • Carbohydrate Breakdown


Macronutrients, often called macros, are most commonly used term when it comes to eating a healthy diet or losing weight. There are three types of macronutrients: carbohydrates, proteins, and fats.

Macronutrients provide energy to your body and allows it to function properly. The following table contains the information on okra macronutrients, while reading further will give you a better understanding on each of these macronutrients.

Carbohydrate2% DV7.45 g
Protein4% DV1.93 g
Fat0% DV0.19 g

Vitamin Content

Okra are excellent source of Vitamin C, and Vitamin K.

They also contain a good amount of Vitamin A, Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

Here's the full okra vitamin content per 100g:

Vitamin A24% DV716 IU
Vitamin C26% DV23 mg
Vitamin D0% DV0 µg
Vitamin B1 (Thiamine)17% DV0.2 mg
Vitamin B2 (Riboflavin)5% DV0.06 mg
Vitamin B3 (Niacin)6% DV1 mg
Vitamin B5 (Pantothenic acid)5% DV0.245 mg
Vitamin B6 (Pyroxidine)13% DV0.215 mg
Vitamin B9 (Folate)15% DV60 µg
Vitamin B12 (Cobalamin)0% DV0 µg
Vitamin E2% DV0.27 mg
Vitamin K26% DV31.3 µg

Mineral Content

Okra are excellent source of Manganese.

They also contain a good amount of Copper, and Magnesium and some Calcium, Phosphorus, Potassium, and Zinc.

Here's the full okra mineral content per 100g:

Calcium6% DV82 mg
Copper12% DV0.109 mg
Fluoride0% DV0 mg
Iron3% DV0.62 mg
Magnesium14% DV57 mg
Manganese34% DV0.788 mg
Phosphorus5% DV61 mg
Potassium6% DV299 mg
Selenium1% DV0.7 μg
Sodium0% DV7 mg
Zinc5% DV0.58 mg

Protein and Amino Acid Profile

Okra contain 1.9 g of protein per 100 g, or in other words, okra provide 5.85 g of protein per 100 kcal.

Similarly to most other plant proteins, protein in okra contain all nine essential amino acids, however, they are a little bit low in leucine, lysine, and methionine.

Histidine OK4% DV0.031 g
Isoleucine OK5% DV0.069 g
Leucine Low4% DV0.105 g
Lysine Low4% DV0.081 g
Methionine Low2% DV0.021 g
Phenylalanine OK4% DV0.065 g
Threonine OK6% DV0.065 g
Tryptophan OK6% DV0.017 g
Valine OK5% DV0.091 g

Fat Breakdown

Around 5% of the calories in okra are from fat. Okra have 0.19 grams or 0% of recommended daily values per 100g.

Saturated fat and trans fat can increase cholesterol levels and increase the heart disease risk.

Okra fat content mostly consists of healthy unsaturated fats.

According to FDA, dietary cholesterol should be kept below 300 mg per day. Luckily, okra is cholesterol free.

Okra do not contain trans fats. Trans fats should be kept as low as possible.

Total Fat0% DV0.19 g
Saturated Fat0% DV0.026 g
Monounsaturated Fatdo not have a %DV0.017 g
Polyunsaturated Fatdo not have a %DV0.027 g
Trans Fatsdo not have a %DV0 g
Cholesterol0% DV0 mg

Carbohydrate Breakdown

90% of the calories in okra come from carbohydrates.

Carbs in okra are mostly fiber (43%), followed by starch and sugars.

When it comes to sugars, okra are relatively low in sugar, containing grams of sugar per 100g.

Total Carbohydrate3% DV7.45 g
Dietary Fiber11% DV3.2 g
Sugars3% DV1.48 g

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