Nutritional value of Okra,Raw
Serving Size: 1 Cup, 100 g

Calories 33 Kcal. Calories from Fat 1.71 Kcal.

Proximity Amount % DV
Water 89.58 g N/D
Energy 33 Kcal N/D
Energy 138 kJ N/D
Protein 1.93 g 3.86%
Total Fat (lipid) 0.19 g 0.54%
Ash 0.86 g N/D
Carbohydrate 7.45 g 5.73%
Total dietary Fiber 3.2 g 8.42%
Total Sugars 1.48 g N/D
Sucrose 0.6 g N/D
Glucose (dextrose) 0.32 g N/D
Fructose 0.57 g N/D
Starch 0.34 g N/D

Minerals Amount % DV
Calcium, Ca 82 mg 8.20%
Iron, Fe 0.62 mg 7.75%
Magnesium, Mg 57 mg 13.57%
Phosphorus, P 61 mg 8.71%
Potassium, K 299 mg 6.36%
Sodium, Na 7 mg 0.47%
Zinc, Zn 0.58 mg 5.27%
Copper, Cu 0.109 mg 12.11%
Manganese, Mn 0.788 mg 34.26%
Selenium, Se 0.7 µg 1.27%

Vitamins Amount % DV
Water soluble Vitamins
Vitamin B1 (Thiamin) 0.2 mg 16.67%
Vitamin B2 (Riboflavin) 0.06 mg 4.62%
Vitamin B3 (Niacin) 1 mg 6.25%
Vitamin B5 (Pantothenic acid) 0.245 mg 4.90%
Vitamin B6 (Pyridoxine) 0.215 mg 16.54%
Vitamin B9 (Folate) 60 µg 15.00%
Folate, food 60 µg N/D
Folate, DEF 60 µg N/D
Choline 12.3 mg 2.24%
Vitamin C (Ascorbic acid) 23 mg 25.56%
Fat soluble Vitamins
Vitamin A, RAE 36 µg 5.14%
Vitamin A, IU 716 IU N/D
Beta Carotene 416 µg N/D
Alpha Carotene 27 µg N/D
Lutein + zeaxanthin 280 µg N/D
Vitamin E (alpha-tocopherol) 0.27 mg 1.80%
Tocopherol, gamma 0.16 mg N/D
Vitamin K (phylloquinone) 31.3 µg 26.08%

Lipids Amount % DV
Fatty acids, total saturated 0.026 g N/D
Palmitic acid 16:00 (Hexadecanoic acid) 0.022 g N/D
Stearic acid 18:00 (Octadecanoic acid) 0.003 g N/D
Fatty acids, total monounsaturated 0.017 g N/D
Oleic acid 18:1 (octadecenoic acid) 0.016 g N/D
Fatty acids, total polyunsaturated 0.027 g N/D
Linoleic acid 18:2 (octadecadienoic acid) 0.026 g N/D
Linolenic acid 18:3 (Octadecatrienoic acid) 0.001 g N/D

Amino Acids Amount % DV
Tryptophan 0.017 g 3.86%
Threonine 0.065 g 3.69%
Isoleucine 0.069 g 4.13%
Leucine 0.105 g 2.84%
Lysine 0.081 g 2.42%
Methionine 0.021 g N/D
Cystine 0.019 g N/D
Phenylalanine 0.065 g N/D
Tyrosine 0.087 g N/D
Valine 0.091 g 4.31%
Arginine 0.084 g N/D
Histidine 0.031 g 2.52%
Alanine 0.073 g N/D
Aspartic acid 0.145 g N/D
Glutamic acid 0.271 g N/D
Glycine 0.044 g N/D
Proline 0.045 g N/D
Serine 0.044 g N/D

*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.


The content and the information in this website are for informational and educational purposes only, not as a medical manual. All readers are urged to consult with a physician before beginning or discontinuing use of any prescription drug or under taking any form of self-treatment. The information given here is designed to help you make informed decisions about your health. It is not intended as a substitute for any treatment that may have been prescribed by your doctor. If you are under treatment for any health problem, you should check with your doctor before trying any home remedies. If you are following any medication, take any herb, mineral, vitamin or other supplement only after consulting with your doctor. If you suspect that you have a medical problem, we urge you to seek competent medical help. The Health Benefits Times writers, publishers, authors, its representatives disclaim liability for any unfavorable effects causing directly or indirectly from articles and materials contained in this website www.healthbenefitstimes.com