Okraraw
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Nutrition Facts
Serving size8 pods (3" long) (95 g)
Amount per serving
Calories
% Daily Value*
Total Fat 0.18 g0%
Saturated Fat 0.02 g0%
Trans Fat 0 g
Cholesterol 0 mg0%
Sodium 6.7 mg0%
Total Carbohydrate 7.1 g3%
Dietary Fiber 3 g11%
Total Sugars 1.4 g
Protein 1.8 g
Vitamin D 0 mcg0%
Calcium 78 mg6%
Iron 0.59 mg3%
Potassium 284 mg6%
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. “—” = no data.
All nutrients
Per 8 pods (3" long) (95 g).
| Nutrient | Amount | % DV | Per 100 g | |
|---|---|---|---|---|
| Calories & macronutrients | ||||
| Calories | 31 kcal | 33 kcal | ||
| Protein | 1.8 g | 4% | 1.9 g | |
| Carbohydrate | 7.1 g | 3% | 7.5 g | |
| Fiber | 3 g | 11% | 3.2 g | |
| Total sugars | 1.4 g | 1.5 g | ||
| Total fat | 0.18 g | 0% | 0.19 g | |
| Saturated fat | 0.02 g | 0% | 0.03 g | |
| Monounsaturated fat | 0.02 g | 0.02 g | ||
| Polyunsaturated fat | 0.03 g | 0.03 g | ||
| Trans fat | 0 g | 0 g | ||
| Cholesterol | 0 mg | 0% | 0 mg | |
| Vitamins | ||||
| Vitamin A (RAE) | 34 mcg | 4% | 36 mcg | |
| Vitamin C | 22 mg | 24% | 23 mg | |
| Vitamin D | 0 mcg | 0% | 0 mcg | |
| Vitamin E | 0.26 mg | 2% | 0.27 mg | |
| Vitamin K | 30 mcg | 25% | 31 mcg | |
| Thiamin (B1) | 0.19 mg | 16% | 0.2 mg | |
| Riboflavin (B2) | 0.06 mg | 4% | 0.06 mg | |
| Niacin (B3) | 0.95 mg | 6% | 1 mg | |
| Vitamin B6 | 0.2 mg | 12% | 0.22 mg | |
| Folate (DFE) | 57 mcg | 14% | 60 mcg | |
| Vitamin B12 | 0 mcg | 0% | 0 mcg | |
| Pantothenic acid (B5) | 0.23 mg | 5% | 0.25 mg | |
| Choline | 12 mg | 2% | 12 mg | |
| Minerals | ||||
| Calcium | 78 mg | 6% | 82 mg | |
| Iron | 0.59 mg | 3% | 0.62 mg | |
| Magnesium | 54 mg | 13% | 57 mg | |
| Phosphorus | 58 mg | 5% | 61 mg | |
| Potassium | 284 mg | 6% | 299 mg | |
| Sodium | 6.7 mg | 0% | 7 mg | |
| Zinc | 0.55 mg | 5% | 0.58 mg | |
| Copper | 0.1 mg | 12% | 0.11 mg | |
| Manganese | 0.75 mg | 33% | 0.79 mg | |
| Selenium | 0.67 mcg | 1% | 0.7 mcg | |
| Other | ||||
| Omega-3 ALA | 0 g | 0% | 0 g | |
| Omega-3 EPA | 0 g | 0 g | ||
| Omega-3 DHA | 0 g | 0 g | ||
| Water | 85 g | 90 g | ||
| Alcohol | 0 g | 0 g | ||
| Caffeine | 0 mg | 0 mg | ||
% DV = share of the FDA Daily Value for adults (a 2,000-calorie reference diet; adequate intake where no Daily Value exists). “—” means USDA has no measurement for this nutrient, which is not the same as zero.
Contaminants
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Other forms of okra
- Okracooked, boiled, drained, without salt18 kcal per 0.5 cup slicesRich in Vitamin K
- Okrafrozen, unprepared30 kcal per 100 gRich in Vitamin K
- Okrafrozen, cooked, boiled, drained, without salt27 kcal per 0.5 cup slicesRich in Vitamin K
- Okracooked, boiled, drained, with salt18 kcal per 0.5 cup slicesRich in Vitamin K
- Okrafrozen, cooked, boiled, drained, with salt27 kcal per 0.5 cup slicesRich in Vitamin K
Nutritionally similar foods
- Yardlong beanraw6 kcal per 1 pod
- Snap beansgreen, raw29 kcal per 1 standard servingRich in Vitamin K
- Cowpeasyoung pods with seeds, raw5 kcal per 1 pod
- Hyacinth-beansimmature seeds, raw37 kcal per 1 cupRich in Folate
- Pumpkin flowersraw1 kcal per 1 flower
- Cabbagesavoy, raw19 kcal per 1 cup, shreddedRich in Vitamin K
Where this data comes from
USDA’s long-standing Standard Reference database (final release April 2018).
- Dataset
- USDA FoodData Central, SR Legacy
- Published
- April 1, 2019
- Release used
- FoodData Central SR Legacy 2018-04
Values are per 100 g of edible portion, scaled to the serving you choose. USDA data is public domain. For general information, not medical advice.