Okra Health Benefits, Nutritional Facts, Tips for Cooking Okra

The health benefits of Okra are outstanding and it has been called a 'super food' because of the array of nutrients it provides.

This article summarizes the nutritional facts for Okra, compared with other green vegetables.

Okra is grown throughout the warm temperate and tropical regions of the world. Okra, which is also known as 'gumbo' or 'lady finger', is a very nutritious green edible pod vegetable belonging to the mallow family (scientific name: Abelmoschus esculentus).

The plants yield an abundance of fibrous fruits or 'pods'.

It grows best in rich and well drained soil. The light to dark green pods are about 5-15 cm in length, and appear after growing for about 45 days.

The pods are harvested while they are immature and are eaten as vegetable.

Shiitake Mushrooms have unique health benefits
Shiitake Mushrooms have unique health benefits. Source: https://commons.wikimedia.org/wiki/File%3AShiitake_mushrooms_2.jpg

Health Benefits of Okra and Nutrition Facts

Nutrition Facts for Okra

Nutrient Value for 100 g
Nutrient Concentration
% Recom. Daily Allowance
Energy
31 Cal
1.5%
Carbohydrates
7.0 g
5.4%
Protein
2.0 g
4.0%
Total Fat
0.1 g
0.5%
Cholesterol
0 mg
0.0%
Dietary Fiber
3.2 g
9.0%
Vitamins
 
 
Folates
88 mcg
22.0%
Niacin
1.0 mg
6.0%
Pantothenic acid
0.25 mg
5.0%
Pyridoxine
0.21 mg
16.5%
Riboflavin
0.06 mg
4.5%
Thiamin
0.20 mg
17.0%
Vitamin C
21.1 mg
36.0%
Vitamin A
375 IU
12.5%
Vitamin E
0.36 mg
2.5%
Vitamin K
53 mcg
44.0%
Electrolytes
 
 
Sodium
8 mg
0.5%
Potassium
303 mg
6.0%
Minerals
 
 
Calcium
81 mg
8.0%
Copper
0.09 mg
10.0%
Iron
0.80 mg
10.0%
Magnesium
57 mg
14.0%
Manganese
0.99 mg
43.0%
Phosphorus
63 mg
9.0%
Selenium
0.7 mcg
1.0%
Zinc
0.60 mg
5.5%
Phyto-nutrients
 
 
Carotene
225 mcg
--
Crypto-xanthin
0 mcg
--
Lutein-zeaxanthin
516 mcg
--

Comparison of the Nutrients in Okra with other Vegetables

The table below provides a comparison between Okra, Onion, Green Peas, Kale and Green Pepper.

Nutrient Comparisons with other Green Vegetables

Nutrient
OKRA - 1 cup cooked Okra
ONION - One small onion
BOILED PEAS - One Cup
KALE - One cup of cooked
GREEN PEPPER - One small raw green
Protein
3.0 g
0.83g
8.58 g
2.47 g
64 g
Calories
35
26
134
36
15
Dietary fiber
4 g
0.8g
8.8
2.6 g
1.3 g
Potassium
216 mg
100 mg
434 mg
296 mg
130 mg
Phosphorus
51 mg
21 mg
187 mg
36 mg
15 mg
Magnesium
58 mg
13 mg
62 mg
23 mg
7 mg
Calcium
123 mg
0.14 mg
43 mg
94 mg
7 mg
Iron
0.45 mg
7 mg
5 mg
1.17 mg
0.25 mg
Sodium
10 mg
2 mg
3.0 mg
30 mg
2 mg
Zinc
0.69 mg
0.13 mg
1.9 mg
0.31 mg
0.1 mg
Copper
0.136 mg
0.04 mg
0.277mg
0.203 mg
0.049 mg
Manganese
0.47 mg
0.092 mg
0.62 mg
0.541 mg
0.09 mg
Selenium
0.6 mcg
0.4 mcg
3.0 mg
1.2 mcg
 
Vitamin C
26.1 mg
3.1 mg
22.7 m
53.3 mg
59.5 mg
Niacin
1.394 mg
0.099 mg
3.234 mg
0.65 mg
0.355 mg
Vitamin B1 (thiamine)
0.211 mg
0.025 mg
0.414 mg
0.069 mg
0.042 mg
Vitamin B2 (riboflavin)
0.088 mg
0.014 mg
0.238 mg
0.091 mg
0.021 mg
Vitamin B6
0.299 mg
0.077 mg
0.346 mg
0.179 mg
0.166 mg
Folate
74 mcg
0.068 mg
0.101mg
17 mcg
7 mcg
Pantothenic Acid
0.341 mg
9 mcg
0.245 mg
0.064 mg
0.073 mg
Vitamin A
453 IU
1 IU
1282 IU
17,707 IU
274 IU
Vitamin K
64 mcg
0.3 mcg
41.4 mg
1062mcg
5.5 mcg
Vitamin E
0.43 mg
0.01 mg
0.22 mg
1.1 mg
0.27 mg

Preparation and Serving Methods for Okra





Okra has been called the new 'super vegetable' because of its outstanding range of healthy nutrients
Okra has been called the new 'super vegetable' because of its outstanding range of healthy nutrients. Source: Public Domain
Mushrooms make a wonderful addition to soups
Mushrooms make a wonderful addition to soups. Source: https://commons.wikimedia.org/wiki/File%3ATom_khlong.JPG
Okra has great nutritional values
Okra has great nutritional values. Source: Pixabay
Okra are highly nutritious and have multiple uses
Okra are highly nutritious and have multiple uses. Source: Pixabay
Okra can be added to curries and noodle soups to add flavor, texture and nutritional values
Okra can be added to curries and noodle soups to add flavor, texture and nutritional values. Source: Pixabay
Okra can be added to a wide variety dishes to add color, flavor, texture and nutritional values
Okra can be added to a wide variety dishes to add color, flavor, texture and nutritional values. Source: Pixabay
Beautiful Okra
Beautiful Okra. Source: Pixabay