How many calories are in okra, raw?

1 cup (100 g): 33 calories; protein: 1.9 g, carbohydrates: 7.5 g, fat: 0.19 g.

How much protein is in okra, raw?

1.9 g per 100 g. Its estimated share of calories is 23%, using 4 kcal per gram of protein.

How many net carbs are in okra, raw?

4.3 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Okra, raw

33 calories in 1 cup (100 g). Per 100 g, protein: 1.9 g, carbohydrates: 7.5 g, fat: 0.19 g.

Serving

= 100 g

Okra, raw, 1 cup

33 calories

Protein: 1.9 g
Carbs: 7.5 g
Fat: 0.19 g
Fiber: 3.2 g
Sugars: 1.5 g

Nutrition Facts

Serving size1 cup (100 g)

Amount per serving
Calories33

% Daily Value*

Total Fat 0.19 g0%

Saturated Fat 0.026 g0%

Trans Fat 0 g

Cholesterol 0 mg0%

Sodium 7 mg0%

Total Carbohydrate 7.5 g3%

Dietary Fiber 3.2 g11%

Total Sugars 1.5 g

Protein 1.9 g

Vitamin D 0 mcg0%

Calcium 82 mg6%

Iron 0.62 mg3%

Potassium 299 mg6%

* The % Daily Value 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. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

Vitamin K26% 31.3 µg
Vitamin C26% 23 mg
Thiamin (B1)17% 0.2 mg
Folate15% 60 µg
Vitamin B613% 0.21 mg
Niacin (B3)6% 1 mg
Pantothenic acid (B5)5% 0.24 mg
Riboflavin (B2)5% 0.06 mg
Vitamin A4% 36 µg
Choline2% 12.3 mg
Vitamin E2% 0.27 mg

Little or none: Vitamin B12, Vitamin D.

minerals

% of the Daily Value in this serving

Manganese34% 0.79 mg
Magnesium14% 57 mg
Copper12% 0.11 mg
Potassium6% 299 mg
Calcium6% 82 mg
Zinc5% 0.58 mg
Phosphorus5% 61 mg
Iron3% 0.62 mg
Selenium1% 0.7 µg

Little or none: Sodium.

Amino acids

Grams in this serving. Essential amino acids are marked •

Glutamic acid0.27 g
Aspartic acid0.14 g
Leucine•0.1 g
Valine•0.091 g
Tyrosine0.087 g
Arginine0.084 g
Lysine•0.081 g
Alanine0.073 g
Isoleucine•0.069 g
Phenylalanine•0.065 g
Threonine•0.065 g
Proline0.045 g
Glycine0.044 g
Serine0.044 g
Histidine•0.031 g
Methionine•0.021 g
Cystine0.019 g
Tryptophan•0.017 g

How it compares

Against other records in Vegetables and Vegetable Products, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

Calcium
Higher than 85%
Same value as 2 of 901 other records.
leastmost
Sodium
Lower than 76%
Same value as 11 of 900 other records.
leastmost
Fiber
Higher than 75%
Same value as 16 of 799 other records.
leastmost
Vitamin C
Higher than 74%
Same value as 2 of 867 other records.
leastmost
Total fat
Lower than 68%
Same value as 17 of 893 other records.
leastmost
Sugars
Lower than 66%
Same value as 4 of 598 other records.
leastmost

Questions

How many calories are in okra, raw?: 1 cup (100 g): 33 calories; protein: 1.9 g, carbohydrates: 7.5 g, fat: 0.19 g.
How much protein is in okra, raw?: 1.9 g per 100 g. Its estimated share of calories is 23%, using 4 kcal per gram of protein.
How many net carbs are in okra, raw?: 4.3 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 105 reported nutrients, per 100 g+

Water	89.6 g
Energy	33 kcal
Energy	138 kj
Protein	1.9 g
Total lipid (fat)	0.19 g
Ash	0.86 g
Carbohydrate, by difference	7.5 g
Fiber, total dietary	3.2 g
Total Sugars	1.5 g
Sucrose	0.6 g
Glucose	0.32 g
Fructose	0.57 g
Lactose	0 g
Maltose	0 g
Galactose	0 g
Starch	0.34 g
Calcium, Ca	82 mg
Iron, Fe	0.62 mg
Magnesium, Mg	57 mg
Phosphorus, P	61 mg
Potassium, K	299 mg
Sodium, Na	7 mg
Zinc, Zn	0.58 mg
Copper, Cu	0.11 mg
Manganese, Mn	0.79 mg
Selenium, Se	0.7 µg
Vitamin C, total ascorbic acid	23 mg
Thiamin	0.2 mg
Riboflavin	0.06 mg
Niacin	1 mg
Pantothenic acid	0.24 mg
Vitamin B-6	0.21 mg
Folate, total	60 µg
Folic acid	0 µg
Folate, food	60 µg
Folate, DFE	60 µg
Choline, total	12.3 mg
Vitamin B-12	0 µg
Vitamin B-12, added	0 µg
Vitamin A, RAE	36 µg
Retinol	0 µg
Carotene, beta	416 µg
Carotene, alpha	27 µg
Cryptoxanthin, beta	0 µg
Vitamin A, IU	716 iu
Lycopene	0 µg
Lutein + zeaxanthin	280 µg
Vitamin E (alpha-tocopherol)	0.27 mg
Vitamin E, added	0 mg
Tocopherol, beta	0 mg
Tocopherol, gamma	0.16 mg
Tocopherol, delta	0 mg
Tocotrienol, alpha	0 mg
Tocotrienol, beta	0 mg
Tocotrienol, gamma	0 mg
Tocotrienol, delta	0 mg
Vitamin D (D2 + D3), International Units	0 iu
Vitamin D (D2 + D3)	0 µg
Vitamin K (phylloquinone)	31.3 µg
Fatty acids, total saturated	0.026 g
SFA 4:0	0 g
SFA 6:0	0 g
SFA 8:0	0 g
SFA 10:0	0 g
SFA 12:0	0 g
SFA 14:0	0 g
SFA 16:0	0.022 g
SFA 18:0	0.003 g
Fatty acids, total monounsaturated	0.017 g
MUFA 16:1	0 g
MUFA 18:1	0.016 g
MUFA 20:1	0 g
MUFA 22:1	0 g
Fatty acids, total polyunsaturated	0.027 g
PUFA 18:2	0.026 g
PUFA 18:3	0.001 g
PUFA 18:4	0 g
PUFA 20:4	0 g
PUFA 20:5 n-3 (EPA)	0 g
PUFA 22:5 n-3 (DPA)	0 g
PUFA 22:6 n-3 (DHA)	0 g
Fatty acids, total trans	0 g
Cholesterol	0 mg
Phytosterols	24 mg
Tryptophan	0.017 g
Threonine	0.065 g
Isoleucine	0.069 g
Leucine	0.1 g
Lysine	0.081 g
Methionine	0.021 g
Cystine	0.019 g
Phenylalanine	0.065 g
Tyrosine	0.087 g
Valine	0.091 g
Arginine	0.084 g
Histidine	0.031 g
Alanine	0.073 g
Aspartic acid	0.14 g
Glutamic acid	0.27 g
Glycine	0.044 g
Proline	0.045 g
Serine	0.044 g
Alcohol, ethyl	0 g
Caffeine	0 mg
Theobromine	0 mg

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 169260, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.