Okra, raw
Okra, raw is a vegetable, providing just 26.8 calories per 100g. It provides useful amounts of Vitamin C and Manganese, contributing 38% and 34% of the Daily Value per 100g. This vegetable is a useful source of fiber, virtually fat-free. Vegetables provide essential vitamins, minerals, and dietary fiber with relatively few calories. They are a cornerstone of virtually every dietary guideline worldwide. Our database tracks 94 nutrients for this food, plus insulin index, environmental footprint data.
Top Nutrients
Data for 94 of 150 tracked nutrients
Nutrient Fingerprint
How this food scores across key nutrient categories, as a percentage of the daily recommended value per 100 g. Based on USDA DRIs for adults.
Complete Nutrient Profile
Macronutrients 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Water AFCD | 89.3 | g | — | 2% |
| Calories AFCD | 26.8 | kcal | — | — |
| Energy (kJ) SR | 138 | kj | — | — |
| Protein SR | 1.9 | g | — | 3% |
| Total Fat AFCD | 0.20 | g | — | — |
| Carbohydrate SR | 7.5 | g | — | 6% |
| Fiber AFCD | 3.7 | g | — | 10% |
| Total Sugars AFCD | 1.4 | g | — | — |
| Starch AFCD | 0 | g | — | — |
| Ash AFCD | 1.0 | g | — | — |
Minerals 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Calcium AFCD | 82.0 | mg | — | 8% |
| Iron AFCD | 1.1 | mg | — | 14% |
| Magnesium AFCD | 48.0 | mg | — | 12% |
| Phosphorus AFCD | 63.0 | mg | — | 9% |
| Potassium AFCD | 280 | mg | — | 8% |
| Sodium AFCD | 2.0 | mg | — | 0% |
| Zinc AFCD | 0.60 | mg | — | 6% |
| Copper SR | 0.11 | mg | — | 12% |
| Manganese SR | 0.79 | mg | — | 34% |
| Selenium AFCD | 0.70 | µg | — | 1% |
Vitamins 33
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Vitamin A (RAE) AFCD | 17.0 | µg | — | 2% |
| Vitamin A (IU) SR | 36.0 | IU | — | — |
| Retinol AFCD | 0 | µg | — | — |
| Beta-Carotene AFCD | 100 | µg | — | — |
| Alpha-Carotene SR | 27.0 | µg | — | — |
| Beta-Cryptoxanthin SR | 0 | µg | — | — |
| Lycopene SR | 0 | µg | — | — |
| Lutein + Zeaxanthin SR | 280 | µg | — | — |
| Vitamin C AFCD | 34.0 | mg | — | 38% |
| Vitamin D SR | 0 | µg | — | — |
| Vitamin D (IU) AFCD | 0 | IU | — | — |
| Vitamin D2 AFCD | 0 | µg | — | — |
| Vitamin D3 AFCD | 0 | µg | — | — |
| Vitamin E AFCD | 0.30 | mg | — | 2% |
| Beta-Tocopherol SR | 0 | mg | — | — |
| Gamma-Tocopherol SR | 0.16 | mg | — | — |
| Delta-Tocopherol SR | 0 | mg | — | — |
| Alpha-Tocotrienol SR | 0 | mg | — | — |
| Beta-Tocotrienol SR | 0 | mg | — | — |
| Gamma-Tocotrienol SR | 0 | mg | — | — |
| Delta-Tocotrienol SR | 0 | mg | — | — |
| Vitamin K1 SR | 31.3 | µg | — | 26% |
| Thiamin (B1) AFCD | 0.09 | mg | — | 8% |
| Riboflavin (B2) AFCD | 0.13 | mg | — | 10% |
| Niacin (B3) AFCD | 1.2 | mg | — | 8% |
| Pantothenic Acid (B5) SR | 0.24 | mg | — | 5% |
| Vitamin B6 AFCD | 0.22 | mg | — | 17% |
| Folate AFCD | 60.0 | µg | — | 15% |
| Folic Acid SR | 0 | µg | — | — |
| Folate (food) AFCD | 60.0 | µg | — | — |
| Folate (DFE) AFCD | 60.0 | µg | — | — |
| Vitamin B12 AFCD | 0 | µg | — | — |
| Choline SR | 12.3 | mg | — | 2% |
Fatty Acids 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Saturated Fat AFCD | 0.06 | g | — | — |
| Monounsaturated Fat AFCD | 0.04 | g | — | — |
| Polyunsaturated Fat AFCD | 0.06 | g | — | — |
| Trans Fat AFCD | 0 | g | — | — |
| Cholesterol AFCD | 0 | mg | — | — |
| Phytosterols SR | 24.0 | mg | — | — |
| Omega-3 ALA AFCD | 0 | g | — | — |
| Omega-3 EPA AFCD | 0 | g | — | — |
| Omega-3 DPA AFCD | 0 | g | — | — |
| Omega-3 DHA AFCD | 0 | g | — | — |
Individual Fatty Acids 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Butyric Acid (4:0) SR | 0 | g | — | — |
| Caproic Acid (6:0) SR | 0 | g | — | — |
| Caprylic Acid (8:0) SR | 0 | g | — | — |
| Capric Acid (10:0) SR | 0 | g | — | — |
| Lauric Acid (12:0) SR | 0 | g | — | — |
| Myristic Acid (14:0) SR | 0 | g | — | — |
| Palmitic Acid (16:0) SR | 0.02 | g | — | — |
| Stearic Acid (18:0) SR | 0.003 | g | — | — |
| Linoleic Acid (18:2) AFCD | 0.06 | g | — | 0% |
| Linolenic Acid (18:3) SR | 0.001 | g | — | — |
Amino Acids 18
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Tryptophan AFCD | 0.03 | g | — | — |
| Threonine SR | 0.07 | g | — | — |
| Isoleucine SR | 0.07 | g | — | — |
| Leucine SR | 0.10 | g | — | — |
| Lysine SR | 0.08 | g | — | — |
| Methionine SR | 0.02 | g | — | — |
| Cystine SR | 0.02 | g | — | — |
| Phenylalanine SR | 0.07 | g | — | — |
| Tyrosine SR | 0.09 | g | — | — |
| Valine SR | 0.09 | g | — | — |
| Arginine SR | 0.08 | g | — | — |
| Histidine SR | 0.03 | g | — | — |
| Alanine SR | 0.07 | g | — | — |
| Aspartic Acid SR | 0.14 | g | — | — |
| Glutamic Acid SR | 0.27 | g | — | — |
| Glycine SR | 0.04 | g | — | — |
| Proline SR | 0.04 | g | — | — |
| Serine SR | 0.04 | g | — | — |
Nutrient Density Score
The NRF9.3 score measures overall nutritional quality per 100 kcal. It rewards 9 nutrients to encourage (protein, fiber, vitamins A, C, E, calcium, iron, magnesium, potassium) and penalizes 3 to limit (saturated fat, added sugars, sodium). Higher is better; negative scores indicate the food is high in limit nutrients relative to its beneficial content.
NRF9.3 index: Fulgoni et al. (2009), J Nutr 139(8). DVs based on FDA 2020 reference values.
Nutrient Interactions in This Food
Nutrients in this food that enhance or compete with each other during absorption.
✔ Synergies — nutrients that help each other
Vitamin C dramatically enhances non-heme iron absorption by reducing Fe³⁺ to Fe²⁺ in the gut. Adding 75 mg vitamin C to a meal can increase iron absorption 3–4 fold.
Hallberg et al., Am J Clin Nutr, 1989
Vitamin K is fat-soluble. Absorption increases significantly when consumed with dietary fat, particularly for phylloquinone (K1) from plant sources.
Gijsbers et al., Br J Nutr, 1996
Vitamin K activates osteocalcin and matrix GLA protein, which direct calcium into bones and away from soft tissues (arteries). Works synergistically with vitamin D.
Kidd, Altern Med Rev, 2010
Vitamin B6 may enhance intracellular magnesium accumulation. Combined supplementation has shown greater benefits for stress and anxiety than magnesium alone.
Pouteau et al., PLoS One, 2018
Vitamin C supports collagen synthesis, which provides the structural framework for calcium deposition in bone tissue.
Aghajanian et al., Nutrients, 2015
⚠ Antagonisms — nutrients that compete
Calcium inhibits both heme and non-heme iron absorption when consumed in the same meal. The effect is dose-dependent, with significant inhibition at 300+ mg calcium.
Hallberg et al., Am J Clin Nutr, 1991
High zinc intake induces metallothionein in enterocytes, which traps copper and blocks its absorption. Prolonged high-dose zinc can cause copper deficiency.
Prasad et al., JAMA, 1978; Fosmire, Am J Clin Nutr, 1990
Zinc and non-heme iron compete for the same intestinal transporter (DMT1). High doses of one can reduce absorption of the other when taken simultaneously.
Rossander-Hulten et al., Am J Clin Nutr, 1991
Very high calcium intake can reduce magnesium absorption by competing for shared intestinal transport pathways. A calcium:magnesium ratio above 2.6:1 may impair magnesium status.
Rosanoff et al., Nutr Rev, 2012
Phytates in high-fibre foods (whole grains, legumes) bind non-heme iron and reduce its bioavailability. Soaking, sprouting, and fermentation reduce phytate content.
Hurrell & Egli, Int J Vitam Nutr Res, 2010
Amino Acid Profile
Essential amino acid composition compared to the WHO/FAO adult reference pattern. The Amino Acid Score indicates protein quality — 100 means all essential amino acid requirements are met.
Tip: The limiting amino acid is Leucine. Pair with dairy, eggs, and meat for a complete amino acid profile.
All Amino Acids (18)
| Amino Acid | g / 100g | mg / g protein |
|---|---|---|
| Tryptophan | 0.03 | 14.0 |
| Threonine | 0.07 | 33.7 |
| Isoleucine | 0.07 | 35.8 |
| Leucine | 0.10 | 54.4 |
| Lysine | 0.08 | 42.0 |
| Methionine | 0.02 | 10.9 |
| Cystine | 0.02 | 9.8 |
| Phenylalanine | 0.07 | 33.7 |
| Tyrosine | 0.09 | 45.1 |
| Valine | 0.09 | 47.2 |
| Arginine | 0.08 | 43.5 |
| Histidine | 0.03 | 16.1 |
| Alanine | 0.07 | 37.8 |
| Aspartic Acid | 0.14 | 75.1 |
| Glutamic Acid | 0.27 | 140.4 |
| Glycine | 0.04 | 22.8 |
| Proline | 0.04 | 23.3 |
| Serine | 0.04 | 22.8 |
How Cooking Changes Nutrients
Estimated percentage of each nutrient retained after cooking, based on USDA retention factors for the “Other Vegetables” food category. Values of 100% mean no loss; lower values indicate nutrients lost to heat, water, or oxidation.
Source: USDA Table of Nutrient Retention Factors, Release 6 (2007). Retention values are category-level averages — actual retention depends on cooking time, temperature, and water volume.
Insulin Response
The Insulin Index (II) measures the actual insulin response to food on a scale where white bread = 100. Unlike the Glycemic Index (which only measures blood sugar), the II captures the full hormonal response — including the effect of protein and fat on insulin secretion. This is why high-protein foods like meat and dairy can have significant insulin scores despite having low or zero GI values.
Source: Holt et al. 1997; Bao et al. 2016; Bell 2014
Environmental Impact
Environmental footprint per kilogram of food produced. Data represents the global average for the “Other Vegetables” category.
- Global averages: These figures are production-weighted averages from a meta-analysis of ~38,700 farms across 119 countries (Poore & Nemecek, 2018). Actual impact varies enormously by farming method, geography, and supply chain.
- System boundary: Cradle-to-retail only — does not include consumer transport, home cooking energy, or food waste.
- Soil carbon not included: This data does not account for soil carbon sequestration. Some argue that well-managed regenerative grazing partially offsets ruminant emissions; however, full lifecycle accounting — including methane, land-use change, and the opportunity cost of using land for grazing vs. reforestation — typically makes the net footprint of ruminant meat higher, not lower. This is especially relevant in temperate grassland regions like Ireland.
- Not gospel: This data is informational and illustrative. It is useful for understanding relative magnitudes, but should not be treated as precise measurements for any individual product or farm.
Source: Poore & Nemecek (2018), Science 360(6392). Meta-analysis of ~38,700 farms, 119 countries, 46 product categories.
Global Supply: Vegetables
Top 10 countries by per capita supply of the “Vegetables” food group (kcal/capita/day, 2023). This is food group–level data from FAO Food Balance Sheets, not specific to this individual food.
Global Supply Trend (1961–2023)
+76%Source: FAO Food Balance Sheets (2023). Supply = production + imports − exports − waste, converted to kcal/capita/day.
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Frequently Asked Questions
How many calories are in Okra, raw?
Okra, raw contains 26.8 kcal per 100 grams, making it a low-calorie food. The energy comes from 1.9g of protein (29% of calories), 0.20g of fat (7%), and 7.5g of carbohydrates (111%). Carbohydrates are the primary energy source.
What is Okra, raw most nutritious for?
The standout nutrient in Okra, raw is Vitamin C, providing 34.0 mg per 100g (38% of the Daily Value). It is also a notable source of Manganese (34% DV). Our database tracks 94 individual nutrients for this food, allowing detailed comparison across vitamins, minerals, amino acids, and fatty acids.
Is Okra, raw high in protein?
At 1.9g per 100 grams, Okra, raw is not a significant source of protein. Pair with protein-rich foods like legumes, meat, fish, or dairy to meet daily protein needs.
How much fiber is in Okra, raw?
Okra, raw contains 3.7g of fiber per 100 grams — a moderate amount. This contributes to the recommended daily intake of 25-38g. Pairing with other fiber-rich foods like vegetables, legumes, or whole grains can help meet daily targets.
What is the insulin index of Okra, raw?
Okra, raw has a high insulin response (II: 70) (estimated from macronutrient composition) on the insulin index scale (white bread = 100). Foods with high insulin scores stimulate significant insulin release, which may be relevant for blood sugar management. Note that the insulin index can differ substantially from the glycemic index — dairy products and high-protein foods often have higher insulin responses than their GI would suggest.