Okra in Yoghurt Recipe

Okra in Yoghurt has a low-calorie, average-carb, low-fat and average-protein content. It is a good source of Vitamin C and Folate.

The food contains 17g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and average in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 3.9 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the low fat content makes it suitable if you're on a low-fat diet plan. It's low MUFA and low PUFA.

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.

Based on the composite nutritive standing Okra in Yoghurt has been given a composite ranking of 100, and on a regular basis.

Calorie Breakdown

 Calories from Protein14%
 Calories from Fat23%
 Calories from Carbs63%

Why this is good for you

  • Very high in Vitamin C
  • Very low in Cholesterol
  • Low in Saturated Fat
  • High in Dietary Fiber
  • Very low in Sodium
  • Very high in Folate

Why this is bad for you

Diet Suitability

Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

Vitamin A0.41 IU0.01%Bottom 30%Low
Retinol0.4 mcg
Vitamin C47.9 mg79.9%Top 10%Very High
Vitamin D0 IU
Thiamin0 mg
Riboflavin0 mg
Niacin0.83 mg4.1%Mid 40%Average
Vitamin B60 mg
Folate50.4 mcg12.6%Top 30%High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0 mg

Mineral Analysis

Calcium48.3 mg4.8%Mid 40%Average
Iron0.83 mg4.6%Mid 40%Average
Magnesium34.3 mg8.6%Top 30%High
Phosphorus47.9 mg4.8%Bottom 30%Low
Potassium271.9 mg7.8%Top 30%High
Sodium8.3 mg0.3%Bottom 10%Very Low
Zinc0.41 mg2.8%Mid 40%Average
Copper0 mg
Manganese0.41 mg20.7%Top 30%High
Selenium0.41 mcg0.59%Bottom 30%Low

Carbohydrate Analysis

Total Carbohydrate7 g2.3%Mid 40%Average
Dietary Fiber2.2 g8.8%Top 30%High
Sugars2.6 g
Glucose0.4 mg
Fructose0.4 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

Protein1.6 g3.2%Bottom 30%Low
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0 mg
Tyrosine0 mg
Valine0 mg
Arginine0 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0 mg
Glutamic Acid0.4 mg
Glycine0 mg
Proline0 mg
Serine0 mg
Hydroxyproline0 mg

Fat Analysis

Total Fat1.2 g1.8%Bottom 30%Low
Saturated Fat0.25 g1.2%Bottom 30%Low
Monounsaturated Fat0.4 g
Polyunsaturated Fat0.4 g

Other Nutrients Analysis

Alcohol0 g
Ash0.4 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 97 Calories from Fat 26

% Daily Value *

Total Fat 2.8 g 4.3%

Saturated Fat 0.6 g 3%

Trans Fat

Cholesterol 0.2 mg 0.07%

Sodium 20 mg 0.8%

Total Carbohydrates 17 g 5.7%

Dietary Fiber 5.3 g21.2%

Sugars 6.4 g

Protein 3.9 g 7.8%

Vitamin A 0% Vitamin C 193.3%

Calcium 11.7% Iron 11.1%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/okra-in-yoghurt-377714 Embed Table:

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