Calories in okra
Raw. 33 kcal (138 kJ) per 100 g. Choose a portion below and every figure on the page updates.
Okra, known as ladies' fingers in the UK and bhindi in South Asian cooking, has 33 kcal (138 kJ) per 100 g raw. Its energy comes mainly from carbohydrate, with 3.2 g of fibre per 100 g. The slippery texture comes from mucilage, a soluble fibre. It is also a good source of vitamin K, vitamin C and folate.
Where the energy comes from
Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:
Full nutrition breakdown
Values shown for 100 g.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 33 kcal | – |
| Energy | 138 kJ | – |
| Protein | 1.9 g | 4% |
| Total fat | 0.2 g | <1% |
| Saturated | 0.03 g | <1% |
| Monounsaturated | 0.02 g | – |
| Polyunsaturated | 0.03 g | – |
| Trans | 0 g | – |
| Cholesterol | 0 mg | 0% |
| Total carbohydrate | 7.5 g | 3% |
| Sugars | 1.48 g | – |
| Starch | 0.34 g | – |
| Fibre | 3.2 g | 11% |
| Water | 89.6 g | – |
| Vitamins | ||
| Vitamin A | 36 µg | 4% |
| Vitamin C | 23 mg | 26% |
| Vitamin E | 0.27 mg | 2% |
| Vitamin K | 31.3 µg | 26% |
| Thiamin (B1) | 0.2 mg | 17% |
| Riboflavin (B2) | 0.06 mg | 5% |
| Niacin (B3) | 1 mg | 6% |
| Pantothenic acid (B5) | 0.245 mg | 5% |
| Vitamin B6 | 0.215 mg | 13% |
| Folate | 60 µg | 15% |
| Choline | 12.3 mg | 2% |
| Minerals | ||
| Calcium | 82 mg | 6% |
| Iron | 0.62 mg | 3% |
| Magnesium | 57 mg | 14% |
| Phosphorus | 61 mg | 5% |
| Potassium | 299 mg | 6% |
| Sodium | 7 mg | <1% |
| Zinc | 0.58 mg | 5% |
| Copper | 0.109 mg | 12% |
| Manganese | 0.788 mg | 34% |
| Selenium | 0.7 µg | 1% |
Daily Values are the FDA reference intakes for adults and children aged 4 and over, based on a 2,000 kcal diet. They are a labelling standard, not a personal target.
Common portions
| Portion | Grams | kcal | kJ | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|---|
| 1 cup | 100 | 33 | 138 | 1.9 | 7.5 | 0.2 |
| 8 pods | 95 | 31 | 131 | 1.8 | 7.1 | 0.2 |
Things worth knowing
- A cup of raw okra (100 g) has about 33 kcal (138 kJ), and eight pods (95 g) about 31 kcal (131 kJ).
- Boiled okra has about 22 kcal per 100 g. Fried okra is a different food, at about 219 kcal per 100 g in USDA data, because of the batter and oil.
- 100 g of raw okra provides about 31 µg of vitamin K (26% DV), 23 mg of vitamin C (26% DV) and 60 µg of folate (15% DV), plus 57 mg of magnesium.
- The mucilage that makes okra slimy is also why it thickens gumbo and stews. Quick, dry, high-heat cooking keeps it less noticeable.
Converting these figures
One 1 cup of okra is 33 kcal, which is 138 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.
It takes 724 g of okra to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.
Similar foods
Compare all 39 vegetables in one table →
Source: USDA FoodData Central, SR Legacy 11278. Values are averages; individual samples vary with variety, growing conditions, and preparation.