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

The food contains 7.03g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low 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 2 gms of protein, it is low in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

On top of that, the low fat content of this product makes it suitable to be eaten when trying to lose weight. A quick glance at the fat profile reveals that it is low in saturated fats and low in trans fats. It's low MUFA and low PUFA. The omega-3 content is low. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

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 average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.

Ideally consumed as a Side Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 99, for Okra, Raw, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein22%
 Calories from Fat2%
 Calories from Carbs76%

Why this is good for you

  • Very high in Vitamin C
  • Very high in Vitamin K
  • No Cholesterol
  • Very low in Saturated Fat
  • Very low in Sodium
  • High in Folate

Why this is bad for you

Diet Suitability

Atkins DietLOW
Low Fat DietHIGH
Zone DietLOW

Vitamin Analysis

Vitamin A375 IU7.5%Top 30%High
Retinol0 mcg
Retinol Activity Equivalent19 mcg
Alpha Carotene0 mcg
Beta Carotene225 mcg
Beta Cryptoxanthin0 mcg
Lycopene0 mcg
Lutein Zeaxanthin516 mcg
Vitamin C21.1 mg35.2%Top 10%Very High
Vitamin E0.36 mg1.2%Mid 40%Average
Vitamin K53 mcg66.2%Top 10%Very High
Thiamin0.2 mg13.3%Top 30%High
Riboflavin0.06 mg3.5%Bottom 30%Low
Niacin1 mg5%Mid 40%Average
Vitamin B60.21 mg10.7%Mid 40%Average
Folate88 mcg22%Top 10%Very High
Food Folate88 mcg
Folic Acid0 mcg
Dietary Folate Equivalents88 mcg
Vitamin B120 mcg
Pantothenic Acid0.24 mg2.4%Mid 40%Average
Choline12.3 mg

Mineral Analysis

Calcium81 mg8.1%Top 30%High
Iron0.8 mg4.4%Mid 40%Average
Magnesium57 mg14.3%Top 30%High
Phosphorus63 mg6.3%Mid 40%Average
Potassium303 mg8.7%Mid 40%Average
Sodium8 mg0.3%Bottom 30%Low
Zinc0.6 mg4%Mid 40%Average
Copper0.09 mg4.7%Mid 40%Average
Manganese0.99 mg49.5%Top 30%High
Selenium0.7 mcg1%Bottom 30%Low

Carbohydrate Analysis

Total Carbohydrate7 g2.3%Mid 40%Average
Dietary Fiber3.2 g12.8%Top 30%High
Starch0.3 g
Sugars1.2 g
Sucrose400 mg
Glucose130 mg
Fructose210 mg

Protein Analysis

Protein2 g4%Bottom 30%Low
Tryptophan17 mg
Threonine65 mg
Isoleucine69 mg
Leucine105 mg
Lysine81 mg
Methionine21 mg
Cystine19 mg
Phenylalanine65 mg
Tyrosine87 mg
Valine91 mg
Arginine84 mg
Histidine31 mg
Alanine73 mg
Aspartic Acid145 mg
Glutamic Acid271 mg
Glycine44 mg
Proline45 mg
Serine44 mg

Fat Analysis

Total Fat0.1 g0.15%Bottom 10%Very Low
Saturated Fat0.03 g0.13%Bottom 30%Low
Monounsaturated Fat0 g
Polyunsaturated Fat0 g
Total Trans Fatty Acids0 g
Total Omega 3 Fatty Acids1 mg
Total Omega 6 Fatty Acids26 mg

Other Nutrients Analysis

Alcohol0 g
Water90.2 g
Ash0.7 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 31 Calories from Fat 1

% Daily Value *

Total Fat 0.1 g 0.15%

Saturated Fat 0.03 g 0.13%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 8 mg 0.3%

Total Carbohydrates 7 g 2.3%

Dietary Fiber 3.2 g12.8%

Sugars 1.2 g

Protein 2 g 4%

Vitamin A 7.5% Vitamin C 35.2%

Calcium 8.1% Iron 4.4%

*Based on a 2000 Calorie diet

Embed Table:

Better Eats



Per 100g | Calories 25
Protein 2.6 g | Carbs 3.7 g | Fat 0.66 g



Per 100g | Calories 22
Protein 2 g | Carbs 3.2 g | Fat 0.7 g



Per 100g | Calories 50
Protein 3.3 g | Carbs 10 g | Fat 0.7 g



Per 100g | Calories 30
Protein 3.3 g | Carbs 4.4 g | Fat 0.73 g

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