Food · Vegetables and Vegetable Products
Okra nutrition facts
A typical portion of okra (8 pods; 95 g, raw) has 30 calories and 2g of protein (USDA FoodData Central). USDA lists 12 descriptions of it: per 100 g they range from 22 calories (cooked, boiled, drained, without salt) to 59 (nS as to form, cooked).
Nutrition Facts
* 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 for Okra, raw, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 1.9g
- more than 23% of 8,218 USDA reference foods
- Calories per 100 g
- 33
- more than 8% of reference foods
- Sodium per 100 g
- 7mg
- more than 15% of reference foods
8 pods weighs 95 g in USDA's record for Okra, raw (FDC 169260).
Where the calories come from: 76% carbohydrate, 4% fat and 20% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Manganese0.7 mg in 8 pods (95 g), 33% of the Daily Value
- Vitamin K30 µg in 8 pods (95 g), 25% of the Daily Value
- Vitamin C22 mg in 8 pods (95 g), 24% of the Daily Value
- Thiamin0.2 mg in 8 pods (95 g), 16% of the Daily Value
- Folate57 µg DFE in 8 pods (95 g), 14% of the Daily Value
- Magnesium54 mg in 8 pods (95 g), 13% of the Daily Value
- Vitamin B60.2 mg in 8 pods (95 g), 12% of the Daily Value
- Copper0.1 mg in 8 pods (95 g), 12% of the Daily Value
Source: USDA FoodData Central (FDC 169260), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of okra USDA describes
NS as to form has the most calories per 100 g (59); the fewest: Cooked, boiled, drained, without… (22)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Okra, raw | 33 | 1.9 g | 0.2 g | 7 mg |
| Okra, fresh, cooked, no added fat | 35 | 2.1 g | 0.2 g | 132 mg |
| Okra, NS as to form, cookedSame values: Okra, fresh, cooked, fat added | 59 | 2 g | 2.9 g | 137 mg |
| Okra, cooked, boiled, drained, without salt | 22 | 1.9 g | 0.2 g | 6 mg |
| Okra, cooked, boiled, drained, with salt | 22 | 1.9 g | 0.2 g | 241 mg |
| Okra, frozen, unprepared | 30 | 1.7 g | 0.3 g | 3 mg |
| Okra, frozen, cooked, boiled, drained, without salt | 29 | 1.6 g | 0.2 g | 3 mg |
| Okra, frozen, cooked, boiled, drained, with salt | 29 | 1.6 g | 0.2 g | 239 mg |
| Okra, frozen, cooked, no added fat | 29 | 1.6 g | 0.2 g | 119 mg |
| Okra, pickled | 48 | 1.6 g | 0.2 g | 950 mg |
| Okra, frozen, cooked, fat added | 51 | 1.6 g | 2.8 g | 124 mg |
Every nutrient in this record (102)
The portion is 8 pods (95 g); % DV is for that portion.
Energy, macronutrients and sugars (21)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 1.83 g | 1.93 g | 4% |
| Total lipid (fat) | 0.18 g | 0.19 g | 0% |
| Carbohydrate, by difference | 7.08 g | 7.45 g | 3% |
| Ash | 0.82 g | 0.86 g | |
| Energy | 31.4 kcal | 33.0 kcal | |
| Starch | 0.32 g | 0.34 g | |
| Sucrose | 0.57 g | 0.60 g | |
| Glucose | 0.30 g | 0.32 g | |
| Fructose | 0.54 g | 0.57 g | |
| Lactose | 0 g | 0 g | |
| Maltose | 0 g | 0 g | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 85.1 g | 89.6 g | |
| Total Sugars | 1.41 g | 1.48 g | |
| Galactose | 0 g | 0 g | |
| Fiber, total dietary | 3.04 g | 3.20 g | 11% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.025 g | 0.026 g | 0% |
| Fatty acids, total monounsaturated | 0.016 g | 0.017 g | |
| Fatty acids, total polyunsaturated | 0.026 g | 0.027 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 77.9 mg | 82.0 mg | 6% |
| Iron, Fe | 0.59 mg | 0.62 mg | 3% |
| Magnesium, Mg | 54.1 mg | 57.0 mg | 13% |
| Phosphorus, P | 58.0 mg | 61.0 mg | 5% |
| Potassium, K | 284 mg | 299 mg | 6% |
| Sodium, Na | 6.65 mg | 7.00 mg | 0% |
| Zinc, Zn | 0.55 mg | 0.58 mg | 5% |
| Copper, Cu | 0.10 mg | 0.11 mg | 12% |
| Manganese, Mn | 0.75 mg | 0.79 mg | 33% |
| Selenium, Se | 0.67 µg | 0.70 µg | 1% |
Vitamins (31)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 34.2 µg | 36.0 µg | 4% |
| Carotene, beta | 395 µg | 416 µg | |
| Carotene, alpha | 25.6 µg | 27.0 µg | |
| Vitamin E (alpha-tocopherol) | 0.26 mg | 0.27 mg | 2% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 266 µg | 280 µg | |
| Tocopherol, beta | 0 mg | 0 mg | |
| Tocopherol, gamma | 0.15 mg | 0.16 mg | |
| Tocopherol, delta | 0 mg | 0 mg | |
| Tocotrienol, alpha | 0 mg | 0 mg | |
| Tocotrienol, beta | 0 mg | 0 mg | |
| Tocotrienol, gamma | 0 mg | 0 mg | |
| Tocotrienol, delta | 0 mg | 0 mg | |
| Vitamin C, total ascorbic acid | 21.9 mg | 23.0 mg | 24% |
| Thiamin | 0.19 mg | 0.20 mg | 16% |
| Riboflavin | 0.057 mg | 0.060 mg | 4% |
| Niacin | 0.95 mg | 1.00 mg | 6% |
| Pantothenic acid | 0.23 mg | 0.24 mg | |
| Vitamin B-6 | 0.20 mg | 0.21 mg | 12% |
| Folate, total | 57.0 µg | 60.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 11.7 mg | 12.3 mg | 2% |
| Vitamin K (phylloquinone) | 29.7 µg | 31.3 µg | 25% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 57.0 µg | 60.0 µg | |
| Folate, DFE | 57.0 µg | 60.0 µg | 14% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.016 g | 0.017 g | |
| Threonine | 0.062 g | 0.065 g | |
| Isoleucine | 0.066 g | 0.069 g | |
| Leucine | 0.10 g | 0.10 g | |
| Lysine | 0.077 g | 0.081 g | |
| Methionine | 0.020 g | 0.021 g | |
| Cystine | 0.018 g | 0.019 g | |
| Phenylalanine | 0.062 g | 0.065 g | |
| Tyrosine | 0.083 g | 0.087 g | |
| Valine | 0.086 g | 0.091 g | |
| Arginine | 0.080 g | 0.084 g | |
| Histidine | 0.029 g | 0.031 g | |
| Alanine | 0.069 g | 0.073 g | |
| Aspartic acid | 0.14 g | 0.14 g | |
| Glutamic acid | 0.26 g | 0.27 g | |
| Glycine | 0.042 g | 0.044 g | |
| Proline | 0.043 g | 0.045 g | |
| Serine | 0.042 g | 0.044 g |
Fatty acids (20)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| 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 g | 0 g | |
| SFA 16:0 | 0.021 g | 0.022 g | |
| SFA 18:0 | 0.0029 g | 0.0030 g | |
| MUFA 18:1 | 0.015 g | 0.016 g | |
| PUFA 18:2 | 0.025 g | 0.026 g | |
| PUFA 18:3 | 0.00095 g | 0.0010 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0 g | 0 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 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 | |
| Phytosterols | 22.8 mg | 24.0 mg |
Source: USDA FoodData Central, FDC 169260: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in okra?
30 in 8 pods (95 g) of raw; 22 to 59 per 100 g across USDA's descriptions.
How much protein is in okra?
2g in 8 pods; 1.9 g per 100 g.
How much sodium is in okra?
5mg in 8 pods; 7 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov