Okra

Okra is an excellent source of fiber and folate. Okra is also known as gumbo.

Healthy Okra Recipes:

• Okra With Tomato Sauce
• Curried Okra With Onions
• Stir-Fried Okra Recipe

The following nutrition information is for one serving of okra. That would be about one cup of okra, or 100 grams. This general information is for any variety of raw okra.

Water: 90.17 g

Calories: 31

Protein: 2.00 g

Carbohydrates: 7.03 g

Fiber: 3.2 g

Sugars: 1.20 g

Total Fat: 0.10 g

Saturated Fat: 0.026 g

Monounsaturated Fat: 0.017 g

Polyunsaturated Fat: 0.027 g

Cholesterol: 0 mg

Calcium: 81 mg

Iron: 0.80 g

Magnesium: 57 mg

Phosphorus: 63 mg

Potassium: 303 mg

Sodium: 8 mg

Zinc: 0.60 mg

Vitamin C: 21.1 mg

Thiamin: 0.200 mg

Riboflavin: 0.060 mg

Niacin: 1.000 mg

Pantothenic Acid: 0.245 mg

Vitamin B6: 0.215 mg

Vitamin B12: 0 mcg

Folate: 88 mcg

Vitamin A: 375 IU

Vitamin E: 0.36 mg

Vitamin K: 53.0 mcg

beta Carotene: 225 mcg

beta Cryptoxanthin: 0 mcg

Lycopene: 0 mcg

Lutein and Zeaxanthin: 513 mcg

USDA National Nutrient Database for Standard Reference

Abbreviations:

• g = gram
• mg = milligram
• mcg = microgram
• IU = International Unit

Nutrient Recommendations for Women

Nutrient Recommendations for Men