USDA Standard Reference · Vegetables and Vegetable Products
Okra, cooked, boiled, drained, with salt
According to USDA FoodData Central (FDC ID 170098, data refreshed July 2026), nutrition facts per 100g, sourced verbatim.
- 22
- Caloriesvery low density
- 1.9g
- Proteinlow · 4% DV
- 4.5g
- Carbslow · 2% DV
- 0.2g
- Fatlow · 0% DV
Okra, cooked, boiled, drained, with salt contains 22 calories per 100g according to USDA FoodData Central. It has 1.9g of protein, 0.2g of fat, and 4.5g of carbohydrates per 100g. Data is sourced verbatim from the USDA Standard Reference database, refreshed July 2026.
- More protein than 19% of USDA whole foods
The verdict
Okra, cooked, boiled, drained, with salt is a low-calorie food at just 22 kcal per 100g.
- 1.9g
- protein per 100g
- Top 81%
- protein vs USDA whole foods
- 22
- calories per 100g
- 2.5g
- fiber per 100g
Percentile computed against the 7,880 USDA SR Legacy and Foundation whole foods with a protein value, not branded or processed items.
Okra, cooked, boiled, drained, with salt contains 22 calories per 100g, according to the USDA FoodData Central database. It provides 1.9g of protein, 0.2g of fat, and 4.5g of carbohydrates per 100g. Dietary fiber: 2.5g. Below you will find a complete nutrient breakdown including vitamins, minerals, and daily value percentages based on a 2,000 calorie diet. Values are normalized to a 100g serving per the USDA FoodData Central standardization. Source: USDA laboratory analysis and manufacturer-reported label data for food products sold in the United States.
Where this data comes from
USDA FoodData Central is the United States government's authoritative reference for food composition, maintained by the Agricultural Research Service and updated as new laboratory analyses and manufacturer submissions are processed. Okra, cooked, boiled, drained, with salt is catalogued there as FDC ID 170098, a usda standard reference entry, in the "Vegetables and Vegetable Products" food group. Every figure on this page comes from USDA laboratory analysis under the FDC USDA Standard Reference program, standardized to 100 g so it can be compared fairly against any other food in the database. Values are shown on the USDA per-100 g basis.
By the per-100g standardization, Okra, cooked, boiled, drained, with salt reads as low carb, low fat, very low calorie within common dietary frameworks. Compare it against 6 nutritionally similar items in Nearby Foods below, or browse the whole Vegetables and Vegetable Products group for context.
Nutritional Value at a Glance
Okra, cooked, boiled, drained, with salt balances protein, fat, and carbohydrates without any single macro dominating.
At 9% of the Daily Value for fiber, it contributes moderately to daily fiber intake.
Allergen indicators
No FDA Big 9 major-allergen indicator was detected in the product name and brand text scan (milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, soybeans, sesame). Absence-of-flag does NOT mean allergen-free. The USDA FoodData Central release does not always include a full ingredient list, always verify with the FDA-mandated ingredient and allergen statement printed on the physical package before consumption.
Where the calories mostly come from
Values per 100g
Macro Breakdown
22 kcal = 1% of FDA 2,000 kcal Daily Value
Values shown per 100g, the USDA FoodData Central standardization. Serving size for this entry is not declared in the USDA release.
How Okra, cooked, boiled, drained, with salt compares to Vegetables and Vegetable Products
Per 100 g, against the average across all vegetables and vegetable products foods in USDA FoodData Central.
47% Higher in protein than 47% of vegetables and vegetable products on record.
Category averages computed live across the USDA Vegetables and Vegetable Products group. Compare against a specific food →
Where Okra, cooked, boiled, drained, with salt ranks on protein
Its 1.9g of protein per 100g placed against every USDA reference (whole) food, the 7,880 SR Legacy and Foundation items with a protein value.
Protein per 100g - Okra, cooked, boiled, drained, with salt vs every USDA reference food
USDA reference (whole) foods with a protein value
2 19th percentile higher than 19% of 7,880 USDA reference foods
Each bar is a band; taller bars hold more USDA reference foods. The dashed line + filled bar mark this entry. Hover or tap any bar for its full count, share, and where it sits relative to this entry.
Source USDA FoodData Central, SR Legacy & Foundation · July 2026
Where Okra, cooked, boiled, drained, with salt sits among Vegetables and Vegetable Products
Plotted by protein and calorie percentile among the 832 Vegetables and Vegetable Products foods with both values, not raw amounts, so foods of very different sizes compare fairly.
Okra, cooked, boiled, drained, with salt: 45th protein percentile, 21st calorie percentile among Vegetables and Vegetable Products foods
Read the chart as text
- Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry: Protein percentile 99, Calorie percentile 96
- Cress, garden, raw: Protein percentile 64, Calorie percentile 41
- New Zealand spinach, cooked, boiled, drained, without salt: Protein percentile 29, Calorie percentile 1
- Squash, winter, hubbard, raw: Protein percentile 50, Calorie percentile 54
- Borage, cooked, boiled, drained, with salt: Protein percentile 52, Calorie percentile 28
- Corn, sweet, white, canned, vacuum pack, no salt added: Protein percentile 59, Calorie percentile 72
- Peppers, chili, green, canned: Protein percentile 7, Calorie percentile 19
- Asparagus, frozen, unprepared: Protein percentile 78, Calorie percentile 27
- Mushrooms, shiitake, raw: Protein percentile 57, Calorie percentile 45
- Radishes, raw: Protein percentile 6, Calorie percentile 7
- Taro, tahitian, raw: Protein percentile 68, Calorie percentile 58
- Chayote, fruit, cooked, boiled, drained, with salt: Protein percentile 4, Calorie percentile 21
- Pickles, cucumber, sweet (includes bread and butter pickles): Protein percentile 3, Calorie percentile 78
- Radishes, hawaiian style, pickled: Protein percentile 23, Calorie percentile 33
- Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program): Protein percentile 9, Calorie percentile 50
- Peas, green, frozen, cooked, boiled, drained, without salt: Protein percentile 89, Calorie percentile 72
- Tomatoes, red, ripe, canned, packed in tomato juice: Protein percentile 9, Calorie percentile 7
- Tomato products, canned, sauce, spanish style: Protein percentile 32, Calorie percentile 44
- Pumpkin leaves, cooked, boiled, drained, with salt: Protein percentile 67, Calorie percentile 19
- Butterbur, (fuki), raw: Protein percentile 1, Calorie percentile 3
- Peas, green, raw: Protein percentile 91, Calorie percentile 74
- Potatoes, o'brien, frozen, unprepared: Protein percentile 44, Calorie percentile 71
- Squash, summer, all varieties, raw: Protein percentile 27, Calorie percentile 7
- Potatoes, microwaved, cooked, in skin, flesh and skin, with salt: Protein percentile 60, Calorie percentile 84
- Okra, cooked, boiled, drained, with salt: Protein percentile 45, Calorie percentile 21
Read the chart
Okra, cooked, boiled, drained, with salt ranks at the 45th percentile for protein and the 21st percentile for calories among Vegetables and Vegetable Products foods (n=832).
- Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry: 99th protein percentile, 96th calorie percentile
- Cress, garden, raw: 64th protein percentile, 41st calorie percentile
- New Zealand spinach, cooked, boiled, drained, without salt: 29th protein percentile, 1st calorie percentile
- Squash, winter, hubbard, raw: 50th protein percentile, 54th calorie percentile
- Borage, cooked, boiled, drained, with salt: 52nd protein percentile, 28th calorie percentile
- Corn, sweet, white, canned, vacuum pack, no salt added: 59th protein percentile, 72nd calorie percentile
- Peppers, chili, green, canned: 7th protein percentile, 19th calorie percentile
- Asparagus, frozen, unprepared: 78th protein percentile, 27th calorie percentile
- Mushrooms, shiitake, raw: 57th protein percentile, 45th calorie percentile
- Radishes, raw: 6th protein percentile, 7th calorie percentile
- Taro, tahitian, raw: 68th protein percentile, 58th calorie percentile
- Chayote, fruit, cooked, boiled, drained, with salt: 4th protein percentile, 21st calorie percentile
Full Nutrient Breakdown
Every nutrient USDA reports for this food, per 100 g, with each value's share of the FDA Daily Value shown as a bar.
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Carbohydrate, by difference | 4.5 G | 2% |
| Energy | 22 KCAL | |
| Fiber, total dietary | 2.5 G | 9% |
| Protein | 1.9 G | 4% |
| Total Sugars | 2.4 G | |
| Total lipid (fat) | 0.21 G | 0% |
| Ash | 0.84 G | |
| Caffeine | 0 MG | |
| Energy | 94.0 kJ | |
| Theobromine | 0 MG | |
| Water | 92.6 G |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Choline, total | 9 MG | |
| Folate, DFE | 46.0 UG | |
| Folate, food | 46.0 UG | |
| Folate, total | 46.0 UG | |
| Folic acid | 0.0 UG | |
| Niacin | 1 MG | |
| Pantothenic acid | 0 MG | |
| Riboflavin | 0 MG | |
| Thiamin | 0 MG | |
| Vitamin B-12 | 0.0 UG | |
| Vitamin B-12, added | 0.0 UG | |
| Vitamin B-6 | 0 MG | |
| Vitamin C, total ascorbic acid | 16 MG | |
| Vitamin E, added | 0 MG | |
| Vitamin K (phylloquinone) | 40.0 UG |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium, Ca | 77 MG | 6% |
| Iron, Fe | 0 MG | 2% |
| Potassium, K | 135 MG | 3% |
| Sodium, Na | 241 MG | 10% |
| Vitamin D (D2 + D3), International Units | 0 IU | 0% |
| Carotene, alpha | 0.0 UG | |
| Carotene, beta | 170.0 UG | |
| Copper, Cu | 0 MG | |
| Cryptoxanthin, beta | 0.0 UG | |
| Lycopene | 0.0 UG | |
| Magnesium, Mg | 36 MG | |
| Manganese, Mn | 0 MG | |
| Phosphorus, P | 32 MG | |
| Retinol | 0.0 UG | |
| Selenium, Se | 0.4 UG | |
| Vitamin A, IU | 283 IU | |
| Vitamin A, RAE | 14.0 UG | |
| Vitamin D (D2 + D3) | 0.0 UG | |
| Vitamin E (alpha-tocopherol) | 0 MG | |
| Zinc, Zn | 0 MG |
Lipids
| Nutrient | Amount | % DV |
|---|---|---|
| Cholesterol | 0 MG | 0% |
| Fatty acids, total saturated | 0.04 G | 0% |
| Fatty acids, total trans | 0.00 G | |
| Fatty acids, total monounsaturated | 0.03 G | |
| Fatty acids, total polyunsaturated | 0.05 G | |
| MUFA 16:1 | 0.00 G | |
| MUFA 18:1 | 0.03 G | |
| PUFA 18:2 | 0.04 G | |
| PUFA 18:3 | 0.00 G | |
| PUFA 20:4 | 0.00 G | |
| SFA 14:0 | 0.00 G | |
| SFA 16:0 | 0.04 G | |
| SFA 18:0 | 0.00 G |
Amino Acids
| Nutrient | Amount | % DV |
|---|---|---|
| Alanine | 0.07 G | |
| Arginine | 0.08 G | |
| Aspartic acid | 0.14 G | |
| Cystine | 0.02 G | |
| Glutamic acid | 0.25 G | |
| Glycine | 0.04 G | |
| Histidine | 0.03 G | |
| Isoleucine | 0.07 G | |
| Leucine | 0.10 G | |
| Lysine | 0.07 G | |
| Methionine | 0.02 G | |
| Phenylalanine | 0.06 G | |
| Proline | 0.04 G | |
| Serine | 0.04 G | |
| Threonine | 0.06 G | |
| Tryptophan | 0.02 G | |
| Tyrosine | 0.08 G | |
| Valine | 0.09 G |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Lutein + zeaxanthin | 390.0 UG | |
| Tocopherol, beta | 0 MG | |
| Tocopherol, delta | 0 MG | |
| Tocopherol, gamma | 0 MG | |
| Tocotrienol, alpha | 0 MG | |
| Tocotrienol, beta | 0 MG | |
| Tocotrienol, delta | 0 MG | |
| Tocotrienol, gamma | 0 MG |
Key takeaways
- Okra, cooked, boiled, drained, with salt delivers 1.9g of protein per 100g, more than 19% of USDA whole foods. See the protein ranking
- It carries 22 calories per 100g - below the vegetables and vegetable products average of 63. Compare vegetables and vegetable products
- Based on its per-100g profile, it fits low carb, low fat, very low calorie patterns.
Nearby Foods
Foods in the same category with similar calorie content, useful for swaps, substitutions, and side-by-side comparison.
Asparagus, cooked, boiled, drained
Asparagus, cooked, boiled, drained, with salt
Beans, pinto, mature seeds, sprouted, cooked, boiled, drained, without salt
Beans, snap, green, canned, no salt added, drained solids
Beet greens, raw
Broccoli raab, raw
→ Compare Okra, cooked, boiled, drained, with salt side-by-side with Asparagus and Asparagus
Frequently Asked Questions
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More in This Category
Other foods in Vegetables and Vegetable Products
Nutrition Guides
Learn how to interpret and use nutrition data effectively
Primary source data
Data Sources & Methodology
Data from USDA FoodData Central, April 2026 release. See our methodology.
Source: USDA FoodData Central (FDC ID 170098) — USDA Standard Reference database. Verify with USDA →
Source: FDA 2,000-calorie Daily Value reference — %DV computed against the USDA per-100g standardization basis.
Disclaimer: This information is for reference only and should not replace professional dietary advice. Nutrient content may vary by brand, preparation method, and seasonal factors.
All federal data sources used on this page
- USDA FoodData Central — SR Legacy — nutrient composition for generic and staple foods (Standard Reference lineage, final release April 2018). fdc.nal.usda.gov/data-documentation
- USDA FoodData Central — Foundation Foods — nutrient values from USDA's newer, most rigorously lab-analyzed dataset. fdc.nal.usda.gov/Foundation_Foods_Documentation
- USDA FoodData Central — Branded Foods — manufacturer-submitted label data for packaged products. fdc.nal.usda.gov/data-documentation
- USDA FoodData Central — FNDDS (Survey) — the Food and Nutrient Database for Dietary Studies, used in national nutrition surveys. ars.usda.gov/fndds
- FDA Nutrition Facts Label regulations — the Daily Value percentages and label format this page's figures are computed against. fda.gov/food/nutrition-facts-label
- FDA food allergen labeling (FALCPA + FASTER Act) — the Big 9 major-allergen disclosure rules referenced on this page. fda.gov/food-allergies
Every figure on GetFoodFacts is rendered directly from official USDA FoodData Central records, no number is typed in by an editor. See our editorial standards & corrections policy, the methodology behind these numbers, or report a data error. Data current as of July 2026.