Nutrients, Calories, Benefits of Okra, Raw

Published on: 01/06/2022

Calories in Okra, Raw


Okra, Raw contains 33 kCal calories per 100g serving. The reference value of daily consumption of Okra, Raw for adults is 33 kCal.

The following foods have approximately equal amount of calories:
  • Beans, green, cooked in the microwave (33kCal)
  • Beans, green, frozen, cooked in the microwave (33kCal)
  • Beans are green, green, frozen (33kCal)
  • Beans, green, boiled, with salt (35kCal)
  • Beans, green, boiled, without salt (35kCal)
  • Beans, green (31kCal)
  • Beans, yellow, frozen (33kCal)
  • Beans, yellow, boiled, with salt (35kCal)
  • Beans, yellow, boiled, without salt (35kCal)
  • Beans, yellow (31kCal)

Carbohydrates in Okra, Raw


Okra, Raw have 4.25 g of carbohydrate per 100g serving, which is 9% of the daily value. Carbohydrates are a key source of energy for muscles to help you fuel, perform and recover. Carbohydrates are also important for optimal physical and mental performance. The reference value of daily consumption of Okra, Raw for adults is 4.25 g. 4.25 g of carbohydrates are equal to 17 kCal. A medium 5.3 oz skin-on potato contains 26 grams of carbohydrates. Many of today’s most popular fad diets recommend restricting all or specific carbohydrate-rich foods. This is unfortunate because carbohydrates have many important functions and eliminating them from the diet is neither necessary nor healthy.

Proteins in Okra, Raw


Okra, Raw contains 1.93 g proteins per 100g serving. A medium 5.3 oz skin on potato has 3 grams of protein. Protein is an important component of almost every cell and tissue in the body. Protein is made up of amino acids. There are 20 amino acids with biological significance; however, only nine are essential, meaning that our bodies cannot synthesize them and they must be obtained through food.

Fats in Okra, Raw


Okra, Raw contains 0.19 g fats per 100g serving. 0.19 g of fats are equal to 1.52 calories (kCal).

Vitamins and other nutrients in Okra, Raw

Nutrient Content Reference
Calories 33kCal 33kCal
Proteins 1.93g 2g
Fats 0.19g 0g
Carbohydrates 4.25g 4g
Dietary fiber 3.2g 3g
Water 89.58g 90g
Ash 0.86g 1g
Vitamin A, RE 36mcg 36mcg
alpha Carotene 27mcg 27mcg
beta Carotene 0.416mg 0mg
Lutein + Zeaxanthin 280mcg 280mcg
Vitamin B1, thiamine 0.2mg 0mg
Vitamin B2, riboflavin 0.06mg 0mg
Vitamin B4, choline 12.3mg 12mg
Vitamin B5, pantothenic 0.245mg 0mg
Vitamin B6, pyridoxine 0.215mg 0mg
Vitamin B9, folate 60mcg 60mcg
Vitamin C, ascorbic 23mg 23mg
Vitamin E, alpha tocopherol, TE 0.27mg 0mg
gamma Tocopherol 0.16mg 0mg
Vitamin K, phylloquinone 31.3mcg 31mcg
Vitamin PP, NE 1mg 1mg
Potassium, K 299mg 299mg
Calcium, Ca 82mg 82mg
Magnesium, Mg 57mg 57mg
Sodium, Na 7mg 7mg
Sera, S 19.3mg 19mg
Phosphorus, P 61mg 61mg
Iron, Fe 0.62mg 1mg
Manganese, Mn 0.788mg 1mg
Copper, Cu 109mcg 109mcg
Selenium, Se 0.7mcg 1mcg
Zinc, Zn 0.58mg 1mg
Starch and dextrins 0.34g 0g
Mono- and disaccharides (sugars) 1.48g 1g
Glucose (dextrose) 0.32g 0g
Sucrose 0.6g 1g
Fructose 0.57g 1g
Arginine 0.084g 0g
Valin 0.091g 0g
Histidine 0.031g 0g
Isoleucine 0.069g 0g
Leucine 0.105g 0g
Lysine 0.081g 0g
Methionine 0.021g 0g
Threonine 0.065g 0g
Tryptophan 0.017g 0g
Phenylalanine 0.065g 0g
Alanine 0.073g 0g
Aspartic acid 0.145g 0g
Glycine 0.044g 0g
Glutamic acid 0.271g 0g
Proline 0.045g 0g
Serine 0.044g 0g
Tyrosine 0.087g 0g
Cysteine 0.019g 0g
Phytosterols 24mg 24mg
Saturated fatty acids 0.026g 0g
16: 0 Palmitic 0.022g 0g
18: 0 Stearin 0.003g 0g
Monounsaturated fatty acids 0.017g 0g
18: 1 Olein (omega-9) 0.016g 0g
Polyunsaturated fatty acids 0.027g 0g
18: 2 Linoleum 0.026g 0g
18: 3 Linolenic 0.001g 0g
Omega-3 fatty acids 0.001g 0g
Omega-6 fatty acids 0.026g 0g

Nutrition Facts About Okra, Raw

How To Cook Casserole With Okra, Tomatoes And Pomegranate Sauce - Recipe

Required products :

  • 4 medium tomatoes
  • 1/4 teaspoon oil
  • 3 onions, finely chopped
  • 1 head of garlic, cleaned and cut into slices
  • 1 bunch of coriander, stems and leaves cut and divided
  • 1 1/2 teaspoon water
  • 1/2 teaspoon salt
  • hot red pepper flakes to taste
  • 500 grams of okra
  • 1 tablespoon pomegranate sauce

Method of preparation :

Bring water to a boil in a deep saucepan.

Near the hob, place a bowl of water containing ice cubes.

Make an X at the bottom of the tomatoes and put them in hot water for 1 minute, then transfer to ice, let stand there for 30 seconds. Then easily peel and chop the tomatoes.

Pour the water out of the pot and dry it. Heat the fat in it and fry the finely chopped onion until soft, about 4-5 minutes. Put the garlic, after it softens add the tomatoes. Add the coriander stalks, water, salt and pepper. Cook until the tomatoes fall apart, about 15 minutes.

Add the okra and cook, stirring occasionally, for about 30-40 minutes until done.

Finally, sprinkle with coriander leaves and add the pomegranate sauce.

 

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