USDA reference food

Fried okra

1 cup of fried okra (90 g) has 200 calories, 3g of protein, 12g of fat and 1g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2710054).

FoodData Central 2710054, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (90g)

AmountPortion

Amount per serving

Calories200

% Daily Value*

Total Fat 12g15%

Saturated Fat 1.5g8%

Trans Fat not declared

Cholesterol 10mg3%

Sodium 280mg12%

Total Carbohydrate 20g7%

Dietary Fiber 1g5%

Total Sugars 1g

Includes Added Sugars not declared

Protein 3g7%

Vitamin D 0.1mcg0%

Calcium 50mg4%

Iron 1.5mg9%

Potassium 100mg2%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (the dietary survey database (FNDDS)), scaled to the portion. Check the USDA record.

Protein per 100 g: 3.9g; more than 35% of 8,218 USDA reference foods
Calories per 100 g: 219; more than 59% of reference foods
Fiber per 100 g: 1.6g; more than 65% of reference foods

What a portion gives you

Fiber 1g5%

Protein 3g7%

Potassium 100mg2%

Calcium 50mg4%

Iron 1.5mg9%

Sodium 280mg12%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2710054); FDA Daily Values, 21 CFR 101.9.

Also rich in

Folate92 µg DFE in 1 cup (90 g), 23% of the Daily Value
Vitamin K27 µg in 1 cup (90 g), 23% of the Daily Value
Thiamin0.2 mg in 1 cup (90 g), 21% of the Daily Value
Vitamin E2.2 mg in 1 cup (90 g), 15% of the Daily Value
Riboflavin0.1 mg in 1 cup (90 g), 11% of the Daily Value
Niacin1.8 mg in 1 cup (90 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 2710054), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 41% carbohydrate, 52% fat and 7% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	219	59%
Protein	3.88 g	35%
Total fat	12.8 g	74%
Carbohydrate	22.4 g	71%
Fiber	1.60 g	65%
Total sugars	1.42 g	51%
Sodium	316 mg	73%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (65)

The portion is 1 cup (90 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	3.49 g	3.88 g	7%
Total lipid (fat)	11.6 g	12.8 g	15%
Carbohydrate, by difference	20.1 g	22.4 g	7%
Energy	197 kcal	219 kcal
Alcohol, ethyl	0 g	0 g
Water	53.7 g	59.6 g
Total Sugars	1.28 g	1.42 g
Fiber, total dietary	1.44 g	1.60 g	5%
Cholesterol	9.90 mg	11.0 mg	3%
Fatty acids, total saturated	1.61 g	1.79 g	8%
Fatty acids, total monounsaturated	4.71 g	5.23 g
Fatty acids, total polyunsaturated	4.35 g	4.84 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	46.8 mg	52.0 mg	4%
Iron, Fe	1.54 mg	1.71 mg	9%
Magnesium, Mg	20.7 mg	23.0 mg	5%
Phosphorus, P	47.7 mg	53.0 mg	4%
Potassium, K	99.9 mg	111 mg	2%
Sodium, Na	284 mg	316 mg	12%
Zinc, Zn	0.40 mg	0.44 mg	4%
Copper, Cu	0.068 mg	0.076 mg	8%
Selenium, Se	4.95 µg	5.50 µg	9%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	4.50 µg	5.00 µg
Vitamin A, RAE	9.00 µg	10.0 µg	1%
Carotene, beta	62.1 µg	69.0 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	2.19 mg	2.43 mg	15%
Vitamin D (D2 + D3)	0.090 µg	0.10 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	158 µg	176 µg
Vitamin C, total ascorbic acid	3.24 mg	3.60 mg	4%
Thiamin	0.25 mg	0.28 mg	21%
Riboflavin	0.14 mg	0.16 mg	11%
Niacin	1.78 mg	1.98 mg	11%
Vitamin B-6	0.032 mg	0.035 mg	2%
Folate, total	71.1 µg	79.0 µg
Vitamin B-12	0.036 µg	0.040 µg	2%
Choline, total	14.2 mg	15.8 mg	3%
Vitamin K (phylloquinone)	27.4 µg	30.4 µg	23%
Folic acid	29.7 µg	33.0 µg
Folate, food	41.4 µg	46.0 µg
Folate, DFE	91.8 µg	102 µg	23%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0 g	0 g
SFA 10:0	0 g	0 g
SFA 12:0	0 g	0 g
SFA 14:0	0.0063 g	0.0070 g
SFA 16:0	1.16 g	1.29 g
SFA 18:0	0.35 g	0.39 g
MUFA 18:1	4.59 g	5.10 g
PUFA 18:2	3.86 g	4.29 g
PUFA 18:3	0.48 g	0.54 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.043 g	0.048 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.072 g	0.080 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0 g	0 g

Source: USDA FoodData Central, FDC 2710054: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Next questions

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Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov