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Okra Nutrition Facts

31 calories in 1 cup

Calories in Okra
Okra, raw
31 calories in Okra, 1 cup
100g ≈ 0.220lb ≈ 3.53oz
0.31 calories / gram
0 Weight Watchers points
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Calorie Sources:81% carbohydrates; 16% proteins; 3% fats
Fats:0.10 g (1 calorie, 0% by weight)
Carbohydrates:7.03 g (25 calories, 7% by weight)
Proteins:2 g (5 calories, 2% by weight)
Alcohol:~
Water:90.17 g (90% by weight)
Fat Composition:40% saturated; 40% polyunsaturated; 20% monounsaturated
Trans Fat :~
Dietary Fiber:3.20 g (3% by weight)
Cholesterol:~
Caffeine:~
Serving Sizes: 100 g
1 cup
8 pods (3" long)
Scientific Name:Abelmoschus esculentus
Refuse:14 %
Refuse Description:Crown and tips
Food Group:Vegetables and Vegetable Products
USDA #:11278
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Vitamin A:375 IU
Retinol:~
Retinol Activity Equivalent:19 mcg
α-Carotene:~
β-Carotene:225 mcg
β-Cryptoxanthin:~
Lycopene:~
Lutein + Zeaxanthin:516 mcg
Vitamin B-1:200 mcg
Vitamin B-2:60 mcg
Vitamin B-3:1 mg
Vitamin B-5:240 mcg
Vitamin B-6:210 mcg
Vitamin B-9:88 mcg
Food folate:88 mcg
Dietary Folate Equivalent:88 mcg
Folic acid:~
Vitamin B-12:~
Added Vitamin B-12:~
Choline:12.30 mg
Vitamin C:21.10 mg
Vitamin D:0
Vitamin D2 (ergocalciferol):~
Vitamin D3 (cholecalciferol):~
Vitamin D (D2 + D3):~
Vitamin E:360 mcg
Added α-Tocopherol:~
β-Tocopherol:~
δ-Tocopherol:~
γ-Tocopherol:~
Vitamin K:53 mcg
Calcium (Ca):81 mg
Copper (Cu):90 mcg
Fluoride (F):~
Iron (Fe):800 mcg
Magnesium (Mg):57 mg
Manganese (Mn):990 mcg
Phosphorus (P):63 mg
Potassium (K):0.30 g
Selenium (Se):0.70 mcg
Sodium (Na):8 mg
Zinc (Zn):600 mcg
Cholesterol:~
Phytosterols:24 mg
Campesterol:~
Stigmasterol:~
β-sitosterol:~
Carbohydrates Total:7.03 g
Dietary Fiber:3.20 g
Sugars Total:1.20 g
Fructose:0.21 g
Galactose:~
Glucose/Dextrose:0.13 g
Lactose:~
Maltose:~
Sucrose:0.40 g
Starch:0.34 g
Proteins Total:2 g
Essential amino acids
Phenylalanine:60 mg
Leucine:0.10 g
Methionine:20 mg
Lysine:80 mg
Isoleucine:60 mg
Valine:90 mg
Threonine:60 mg
Tryptophan:10 mg
Histidine:30 mg
Arginine:80 mg
Non-essential amino acids
Alanine:70 mg
Aspartic acid:0.14 g
Betaine:~
Cystine:10 mg
Glutamic acid:0.27 g
Glycine:40 mg
Hydroxyproline:~
Proline:40 mg
Serine:40 mg
Tyrosine:80 mg
Fats Total:0.10 g
Saturated fatty acids:20 mg
Monounsaturated fatty acids:10 mg
Polyunsaturated fatty acids:20 mg
Trans fatty acids:~
Trans-monoenoic:~
Trans-polyenoic:~
Saturated fatty acids
Butanoic/Butyric [4:0]:~
Hexanoic/Caproic [6:0]:~
Octanoic/Caprylic [8:0]:~
Decanoic/Capric [10:0]:~
Dodecanoic/Lauric [12:0]:~
Tridecanoic [13:0]:~
Tetradecanoic/Myristic [14:0]:~
Pentadecanoic [15:0]:~
Hexadecanoic/Palmitic [16:0]:20 mg
Heptadecanoic/Margaric [17:0]:~
Octadecanoic/Stearic [18:0]:3 mg
Eicosanoic/Arachidic [20:0]:~
Docosanoic/Behenic [22:0]:~
Tetracosanoic/Lignoceric [24:0]:~
Monounsaturated fatty acids
Tetradecenoic/Myristoleic [14:1]:~
Pentadecenoic [15:1]:~
Hexadecenoic/Palmitoleic [16:1]:~
[16:1 cis]:~
[16:1 trans]:~
Heptadecenoic [17:1]:~
Octadecenoic/Oleic [18:1]:10 mg
[18:1 cis]:~
[18:1 trans]:~
Eicosenoic/Gadoleic [20:1]:~
Docosenoic/Erucic [22:1]:~
[22:1 cis]:~
[22:1 trans]:~
Cis-Tetracosenoic/Nervonic [24:1 cis]:~
Polyunsaturated fatty acids
Octadecadienoic/Linoleic [18:2]:20 mg
[18:2 CLAs]:~
[18:2 i]:~
[18:2 Ω-6 c,c]:~
[18:2 t,~]:~
[18:2 t,t]:~
Octadecatrienoic/Linolenic [18:3]:1 mg
[18:3 Ω-3 c,c,c]:~
[18:3 Ω-6 c,c,c]:~
[18:3 i]:~
Octadecatetraenoic/Parinaric [18:4]:~
Eicosadienoic [20:2 Ω-6 c,c]:~
Eicosatrienoic [20:3]:~
[20:3 Ω-3]:~
[20:3 Ω-6]:~
Eicosatetraenoic/Arachidonic [20:4]:~
[20:4 Ω-6]:~
Eicosapentaenoic/Timnodonic [20:5 Ω-3]:~
Heneicosapentaenoic (HPA) [21:5]:~
Docosatetraenoic/Adrenic [22:4]:~
Docosapentaenoic/Clupanodonic [22:5 Ω-3]:~
Docosahexaenoic (DHA) [22:6 Ω-3]:~
Ash:0.70 g
Caffeine:~
Theobromine:~
Product Type:Okra
Weight Watchers Points:0 point(s)
Atkins Diet (Induction) Rating:1 / 10
Atkins Diet (Maintanence) Rating:3 / 10
Zone Diet Rating:1 / 10
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Did you know?...On average, a pound of potato chips cost two hundred times more than a pound of potatoes.
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Okra, cooked, boiled, drained, without salt
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