Calories in Okra: Nutrition Facts & Serving Sizes
Per 1 cup (100g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Okra is a low-calorie vegetable that delivers serious nutritional value for its calorie cost. One cup (100g) contains just 33 calories, 1.9g protein, 7.5g carbs, 0.2g fat, and 3.2g fiber. That fiber-to-calorie ratio makes it one of the most filling vegetables you can add to your plate. Okra is an excellent source of vitamin K at 31.3mcg per 100g, which is important for blood clotting and bone health. It also provides 23mg of vitamin C and 60mcg of folate per 100g, plus 57mg of magnesium. Okra is popular in Southern cooking, gumbos, and stir-fries. Its natural mucilage (the slippery texture) is actually soluble fiber that supports gut health. For anyone cutting calories, okra is a high-volume food that fills you up without adding meaningful calories.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 8 pods (3" long) (95g) | 31.4 | 1.8g | 7.1g | 0.2g | 3g |
| 1 cup (100g) | 33 | 1.9g | 7.5g | 0.2g | 3.2g |
Track Okra in CaloBurner
Snap a photo to log calories and macros instantly.
Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 33 | 2% |
| Protein | 1.9g | 4% |
| Total Fat | 0.2g | |
| Total Carbohydrates | 7.5g | 3% |
| Dietary Fiber | 3.2g | 11% |
| Sugars | 1.5g | 3% |
| Sodium | 7mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 82mg | 6% |
| Iron | 0.6mg | 3% |
| Potassium | 299mg | 6% |
| Vitamin A | 36mcg | 4% |
| Vitamin C | 23mg | 26% |
| Vitamin B6 | 0.2mg | 12% |
| Magnesium | 57mg | 14% |
| Phosphorus | 61mg | 5% |
| Zinc | 0.6mg | 5% |
| Selenium | 0.7mcg | 1% |
| Folate | 60mcg | 15% |
| Thiamin (B1) | 0.2mg | 17% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 1mg | 6% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Okra
Okra is a high-fiber, low-calorie vegetable that supports weight management by adding volume and satiety to meals. The 3.2g of fiber per 100g includes soluble fiber (the mucilage) that slows digestion and feeds beneficial gut bacteria. A healthy gut microbiome is increasingly linked to better body composition and immune function.
The magnesium content (57mg per 100g) is notable for a low-calorie vegetable. Magnesium supports muscle contraction, sleep quality, and over 300 enzymatic reactions. Many people who train hard are deficient in magnesium, so hitting it through whole foods like okra is a practical approach.
Okra provides 23mg of vitamin C per 100g, which supports collagen synthesis (joint health) and immune function. The 31.3mcg of vitamin K supports bone mineralization and proper calcium use in the body. Folate (60mcg per 100g) contributes to DNA synthesis and cellular repair, which matters for recovery after training.
The potassium content (299mg per 100g) helps balance sodium and supports healthy blood pressure, which is relevant for anyone eating a high-sodium diet. Okra is also completely fat-free and has minimal natural sugar, making it compatible with virtually any eating approach.
Dietary Considerations
Okra is naturally vegan, gluten-free, and dairy-free, making it compatible with essentially every dietary approach. At only 33 calories per cup, it is excellent for weight loss and fits easily into keto and low-carb diets given the modest 7.5g of carbs per 100g (of which 3.2g is fiber, leaving about 4.3g net carbs). Sodium is extremely low at 7mg per 100g. Okra is a practical high-volume, low-calorie food for anyone trying to reduce hunger while cutting. It can be grilled, roasted, sauteed, or added to soups and stews.
Daily Intake (100g)
100g of okra provides 2% of a 2,000-calorie diet.
Track Your Intake
See how okra fits your personal calorie and macro targets.
Related Foods
Frequently Asked Questions
How many calories in okra?
Okra has 33 calories per 100g (one cup). Eight pods (about 95g) contains roughly 31 calories. It is one of the lowest-calorie vegetables you can eat, making it great for filling up without adding many calories.
Is okra good for weight loss?
Yes, okra is excellent for weight loss. It is very low in calories (33 per cup), high in fiber (3.2g per 100g), and adds significant volume to meals. The fiber helps you feel full, which supports eating less overall.
How much protein is in okra?
Okra has 1.9g of protein per 100g. It is not a significant protein source, but it contributes to your daily total. Pair it with a protein-rich food like chicken breast or eggs to build a complete meal.
Is okra keto-friendly?
Yes, okra can fit a keto diet. It has 7.5g of carbs per 100g, but with 3.2g of fiber, the net carb count is about 4.3g. At a reasonable portion size, okra works well within a ketogenic carb limit.
Why is okra slimy?
The sliminess of okra comes from mucilage, a type of soluble fiber. This is actually beneficial for gut health as it slows digestion and feeds beneficial gut bacteria. Cooking okra at high heat (roasting or grilling) reduces the slimy texture.
What vitamins are in okra?
Okra is a good source of vitamin K (31.3mcg per 100g), vitamin C (23mg), folate (60mcg), and vitamin A (36mcg). It also provides magnesium, potassium, and B vitamins including thiamin and vitamin B6.
Track Okra in Your Diet
Snap a photo of your meal and CaloBurner will calculate the exact calories and macros. No food weighing required.