What are the Nutritional Facts about Okra?
December 29, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Okra is low in calories, rich in fiber, vitamins, and antioxidants. Learn okra nutrition facts, health benefits, and ways to include it in your diet.
Introduction
Okra, also known as lady’s finger, is a popular vegetable in Indian cuisine. It is low in calories, high in fiber, and packed with vitamins and minerals. Okra is known for supporting digestion, blood sugar control, and heart health. Including okra in your diet provides both nutrition and satiety.
Nutritional Value of Okra (Raw – 100g)
| Nutrient | Amount |
|---|---|
| Calories | 33 kcal |
| Carbohydrates | 7 g |
| Dietary Fibre | 3.2 g |
| Protein | 2 g |
| Total Fat | 0.2 g |
| Vitamin C | 23 mg |
| Vitamin A | 375 IU |
| Folate (Vitamin B9) | 60 mcg |
| Calcium | 82 mg |
| Magnesium | 57 mg |
| Potassium | 299 mg |
| Iron | 0.6 mg |
Key Nutrients in Okra
1. Dietary Fibre
- Supports digestion
- Helps prevent constipation
- Controls blood sugar levels
2. Vitamins (C, A, Folate)
- Vitamin C boosts immunity
- Vitamin A supports vision and skin health
- Folate is important for cell growth and pregnancy
3. Minerals (Calcium, Magnesium, Potassium)
- Supports bone health
- Regulates blood pressure
- Maintains muscle and nerve function
4. Low Calories
- Good for weight management
- Can be eaten in larger portions without excess calories
5. Antioxidants
- Reduce inflammation
- Protect cells from damage
- Promote heart health
Health Benefits of Eating Okra
- 🌿 Improves digestion
- 🩸 Helps control blood sugar
- ❤️ Supports heart health
- ✨ Boosts immunity and skin health
- ⚖️ Aids in weight management
Are Okra Good for Weight Loss?
Yes. Okra is excellent for weight loss because it is:
- Low in calories
- High in fibre
- Filling and nutritious
Who Should Be Careful with Okra?
- People prone to kidney stones (oxalates in okra)
- Those with digestive sensitivities (can cause gas in some people)
Healthy Ways to Eat Okra
- Lightly sautéed or stir-fried
- Added to curries and soups
- Steamed or boiled
- Avoid deep frying for best health benefits
Conclusion
Okra is a low-calorie, fiber-rich vegetable packed with vitamins, minerals, and antioxidants. Regular consumption can improve digestion, support heart health, control blood sugar, and aid in weight management.