Okra
What it is
Okra is a vegetable eaten for its pods. The selected nutrition record is raw okra, not breaded fried okra, a pickled product or an okra extract.
What it does
The raw pods contain 3.2 g of fiber, 23 mg of vitamin C and 60 micrograms of folate per 100 g. Vitamin C is needed for normal collagen production.
Research context and ingredient forms
A composition table describes nutrients present in a food; it does not establish that okra water or an extract lowers blood glucose. Those preparations and claims require their own evidence.
Using this information
Use a cooked-food record or a complete recipe for a cooked dish. For a pickled product, check the actual sodium label rather than using the raw-pod figure.
Food sources and composition
| Nutrient | Amount and serving basis | Food and source |
|---|---|---|
| Energy | 33 kcal per 100 g edible portion | Okra, raw; Okra, raw SR Legacy April 2018; FDC published 2019-04-01 |
| Protein | 1.93 g per 100 g edible portion | Okra, raw; Okra, raw SR Legacy April 2018; FDC published 2019-04-01 |
| Total lipid (fat) | 0.19 g per 100 g edible portion | Okra, raw; Okra, raw SR Legacy April 2018; FDC published 2019-04-01 |
| Carbohydrate, by difference | 7.45 g per 100 g edible portion | Okra, raw; Okra, raw SR Legacy April 2018; FDC published 2019-04-01 |
| Fiber, total dietary | 3.2 g per 100 g edible portion | Okra, raw; Okra, raw SR Legacy April 2018; FDC published 2019-04-01 |
| Magnesium, Mg | 57 mg per 100 g edible portion | Okra, raw; Okra, raw SR Legacy April 2018; FDC published 2019-04-01 |
| Potassium, K | 299 mg per 100 g edible portion | Okra, raw; Okra, raw SR Legacy April 2018; FDC published 2019-04-01 |
| Sodium, Na | 7 mg per 100 g edible portion | Okra, raw; Okra, raw SR Legacy April 2018; FDC published 2019-04-01 |
| Vitamin C, total ascorbic acid | 23 mg per 100 g edible portion | Okra, raw; Okra, raw SR Legacy April 2018; FDC published 2019-04-01 |
| Folate, total | 60 µg per 100 g edible portion | Okra, raw; Okra, raw SR Legacy April 2018; FDC published 2019-04-01 |
Scientific Research & References
- Okra, raw
2019 · USDA Agricultural Research Service
Limitations: Historical food/preparation-specific composition, not a current brand label or clinical-outcome estimate.
Source assessment recorded.
- USDA National Nutrient Database for Standard Reference, Legacy Release: Documentation
2018 · USDA Agricultural Research Service
Limitations: Historical dataset; values may be analytical, calculated, imputed, or assumed zero. Not clinical-outcome evidence.
Source assessment recorded.
- Vitamin C: Fact Sheet for Consumers
NIH Office of Dietary Supplements
Limitations: Used only for the mapped definition or nutrient role, not a food-specific clinical benefit.
Source assessment recorded.
- Folate: Fact Sheet for Health Professionals
NIH Office of Dietary Supplements
Limitations: Used only for the mapped definition or nutrient role, not a food-specific clinical benefit.
Source assessment recorded.
Related dictionary entries
Products containing it
No label-specific product relationship has been reviewed for this entry.