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Okra Nutrition Facts

29 calories in 8 pods (3" long)

Calories in Okra
Okra, raw
29 calories in Okra, 8 pods (3" long)
8 pods = 95g ≈ 0.209lb ≈ 3.35oz
0.31 calories / gram
0 Weight Watchers points
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Calorie Sources:81% carbohydrates; 16% proteins; 3% fats
Fats:95 mg (1 calorie, 0% by weight)
Carbohydrates:6.68 g (24 calories, 7% by weight)
Proteins:1.90 g (5 calories, 2% by weight)
Water:85.66 g (90% by weight)
Fat Composition:40% saturated; 40% polyunsaturated; 20% monounsaturated
Trans Fat :~
Dietary Fiber:3.04 g (3% by weight)
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:356 IU
Retinol Activity Equivalent:18.05 mcg
β-Carotene:213.75 mcg
Lutein + Zeaxanthin:490.20 mcg
Vitamin B-1:190 mcg
Vitamin B-2:57.00 mcg
Vitamin B-3:950 mcg
Vitamin B-5:228.00 mcg
Vitamin B-6:199.50 mcg
Vitamin B-9:83.60 mcg
Food folate:83.60 mcg
Dietary Folate Equivalent:83.60 mcg
Folic acid:~
Vitamin B-12:~
Added Vitamin B-12:~
Choline:11.69 mg
Vitamin C:20.05 mg
Vitamin D:0
Vitamin D2 (ergocalciferol):~
Vitamin D3 (cholecalciferol):~
Vitamin D (D2 + D3):~
Vitamin E:342 mcg
Added α-Tocopherol:~
Vitamin K:50.35 mcg
Calcium (Ca):76.95 mg
Copper (Cu):85.50 mcg
Fluoride (F):~
Iron (Fe):760 mcg
Magnesium (Mg):54.15 mg
Manganese (Mn):940.50 mcg
Phosphorus (P):59.85 mg
Potassium (K):0.29 g
Selenium (Se):0.66 mcg
Sodium (Na):7.60 mg
Zinc (Zn):570 mcg
Phytosterols:22.80 mg
Carbohydrates Total:6.68 g
Dietary Fiber:3.04 g
Sugars Total:1.14 g
Fructose:0.20 g
Glucose/Dextrose:0.12 g
Sucrose:0.38 g
Starch:0.32 g
Proteins Total:1.90 g
Essential amino acids
Phenylalanine:57.00 mg
Leucine:95 mg
Methionine:19 mg
Lysine:76 mg
Isoleucine:57.00 mg
Valine:85.50 mg
Threonine:57.00 mg
Tryptophan:9.50 mg
Histidine:28.50 mg
Arginine:76 mg
Non-essential amino acids
Alanine:66.50 mg
Aspartic acid:0.13 g
Cystine:9.50 mg
Glutamic acid:0.26 g
Glycine:38 mg
Proline:38 mg
Serine:38 mg
Tyrosine:76 mg
Fats Total:95 mg
Saturated fatty acids:19 mg
Monounsaturated fatty acids:9.50 mg
Polyunsaturated fatty acids:19 mg
Trans fatty acids:~
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]:19 mg
Heptadecanoic/Margaric [17:0]:~
Octadecanoic/Stearic [18:0]:2.85 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]:9.50 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]:19 mg
[18:2 CLAs]:~
[18:2 i]:~
[18:2 Ω-6 c,c]:~
[18:2 t,~]:~
[18:2 t,t]:~
Octadecatrienoic/Linolenic [18:3]:950 mcg
[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:0.66 g
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?...Much of what is sold as "Italian Olive Oil" is really oil imported from Spain, packaged in Italy and sold as Italian.
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Okra, cooked, boiled, drained, without salt
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