Calories in Okra: Nutritional facts for Okra Types

One hundred grams (3.5 oz) of raw okra contains 33 calories. One hundred grams of cooked, boiled okra contains 22 calories.

One kilogram (2.2 lbs) of raw okra contains 330 calories. One kilogram of cooked, boiled okra contains 220 calories.

One cup of sliced raw okra (100 g or 3.5 oz) contains 33 calories. One cup of sliced, boiled okra (160 g or 5.6 oz) contains 35 calories.

Okra is a nutritious vegetable offering several health benefits due to its rich profile of vitamins, minerals, fiber, and antioxidants. The benefits of okra make it a valuable addition to a healthy diet. Here are some key okra health benefits:

• Rich in Nutrients: Okra is low in calories but packed with nutrients. It is a good source of Vitamin C, Vitamin K, folate, magnesium, and manganese, all contributing to overall okra benefits for bodily functions.
• High in Dietary Fiber: Okra benefits include its high fiber content, which aids in digestion, helps prevent constipation, and promotes a feeling of fullness, potentially assisting in weight management. A study by Slavin JL (2005), "Dietary fiber and body weight," discusses the role of fiber in satiety and weight control.
• Contains Beneficial Antioxidants: Okra contains various antioxidants, including polyphenols like flavonoids and isoquercitrin, as well as vitamins C and A. These compounds help combat oxidative stress caused by free radicals, which is one of the significant okra health benefits.
• May Help Manage Blood Sugar: Some research suggests that okra may help stabilize blood sugar levels. Compounds in okra, including its fiber and certain phytochemicals, may slow sugar absorption in the digestive tract. A review by Khatun H, et al. (2011), "Antihyperglycemic and Antihyperlipidemic Effects of Okra (Abelmoschus esculentus) Fruit Extract in Streptozotocin-Induced Diabetic Rats," explored these effects in animal models, indicating potential benefits of okra.
• Supports Heart Health: The fiber in okra can help lower cholesterol levels. Additionally, the antioxidants and potassium in okra may contribute to cardiovascular health by reducing oxidative stress and helping to manage blood pressure.
• Rich in Folate: Okra is a good source of folate (Vitamin B9), which is particularly important during pregnancy for preventing neural tube defects in the developing fetus. Folate is also crucial for cell growth and DNA synthesis throughout life.
• Contributes to Healthy Vision: Okra contains Vitamin A and antioxidants like lutein and zeaxanthin, which are beneficial for eye health and may help protect against age-related eye diseases.
• May Have Anti-Fatigue Effects: Preliminary research suggests that compounds in okra seeds and pods may possess anti-fatigue properties. A study by Xia F, et al. (2015), "Antioxidant and Anti-Fatigue Constituents of Okra," identified such compounds in an animal study, highlighting another potential okra benefit.

When consuming okra, there are a few potential downsides to consider for certain individuals, such as:

• High in Oxalates: Okra contains a moderate amount of oxalates. For individuals prone to calcium oxalate kidney stones, high intake of oxalate-rich foods might contribute to stone formation. People with a history of kidney stones should consume okra in moderation (Massey LK, 2007, "Food oxalate: factors affecting measurement, biological variation, and bioavailability").
• Digestive Issues for Some: Due to its high fiber content and fructans (a type of carbohydrate), okra might cause gas, bloating, or other digestive discomfort in some individuals, particularly those with Irritable Bowel Syndrome (IBS) or a sensitivity to FODMAPs.
• Potential for Allergic Reactions: Though rare, allergic reactions to okra can occur in some individuals, manifesting as skin rashes, itching, or other allergic symptoms.
• Interaction with Blood Thinners (Vitamin K): Okra is a good source of Vitamin K, which plays a role in blood clotting. Individuals taking blood-thinning medications like warfarin should maintain a consistent intake of Vitamin K-rich foods, including okra, and consult their doctor, as significant changes in intake can affect medication efficacy.

Yes, okra is generally considered a very good and healthy vegetable to include in your diet. It is low in calories and fat, yet rich in valuable nutrients such as dietary fiber, Vitamin C, Vitamin K, folate, magnesium, and manganese. The numerous okra benefits stem from its unique combination of vitamins, minerals, antioxidants, and fiber. Research highlights its potential to support digestive health, manage blood sugar, and contribute to heart health. For instance, a review by Gemede HF, et al. (2015), "Nutritional Quality and Health Benefits of Okra (Abelmoschus esculentus): A Review," summarizes the diverse nutritional components and associated health advantages of consuming okra. The presence of beneficial plant compounds like polyphenols further enhances its health-promoting properties.

The calorie content of fresh okra pods shows minimal variation among common green and red/burgundy cultivars, consistently around 33 calories per 100g raw. Dwarf or spineless varieties also fall within this same low-calorie range. The most significant changes in calories occur due to preparation methods. Frying okra, especially when breaded, drastically increases its calorie count, often to 150-250 calories or more per 100g, primarily from the absorbed fat and the coating. Pickled okra's calorie content can be similar to fresh or slightly higher (20-40 calories per 100g) if sugar is included in the pickling brine, but its sodium content becomes notably high. Cooking methods like boiling or steaming reduce the calorie content per 100g slightly to around 22 calories, mainly due to water absorption and a slight loss of soluble components.

Desserts featuring okra as a primary ingredient are very uncommon in mainstream Western or other global cuisines. Okra's savory flavor profile and mucilaginous texture do not lend themselves to traditional dessert applications.

Yes, with caveats. Pickled okra retains some of the base nutritional benefits of fresh okra, such as being low in calories and providing fiber, Vitamin K, and some antioxidants. The pickling process itself, involving fermentation or a vinegar brine, can sometimes introduce probiotics if naturally fermented, which are beneficial for gut health (Marco ML, et al., 2017, "Health benefits of fermented foods: microbiota and beyond"). However, pickled okra is often very high in sodium due to the brine, which can be a concern for blood pressure and overall cardiovascular health if consumed in large quantities or by individuals sensitive to sodium. Some commercial pickled okra may also contain added sugars or preservatives. Consumed in moderation as part of a balanced diet, pickled okra can be a flavorful and relatively healthy addition, but its high sodium content means it should not be relied upon as a primary vegetable source.

The precise origin of okra (Abelmoschus esculentus) is debated among botanists and historians, but it is widely believed to have originated in the region of Abyssinia (modern-day Ethiopia, Eritrea, and parts of Sudan) or possibly West Africa. Wild relatives of okra are found in these areas. From Africa, its cultivation spread to North Africa, the Mediterranean, Arabia, and India. The transatlantic slave trade is considered a primary route for okra's introduction to the Americas, particularly the Southern United States and the Caribbean, in the 17th or 18th century, where it quickly became an integral part of the regional cuisines.

Gumbo, the iconic Louisiana stew, is perhaps one of the most famous dishes intricately linked with okra. The name "gumbo" itself is thought to derive from a West African word for okra, "ki ngombo" or "quingombo." Okra's mucilaginous properties are highly valued in gumbo as it acts as a natural thickener, contributing to the stew's characteristic consistency. While filé powder (ground sassafras leaves) and roux are also used as thickeners, okra remains a traditional and defining ingredient in many gumbo recipes. This dish beautifully illustrates the culinary fusion of West African, French, Spanish, and Native American influences that characterize Louisiana Creole and Cajun cooking, with okra playing a starring role brought from its African origins.