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.


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