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Nutrients in 100 grams of Okra

Raw Okra (Abelmoschus esculentus).

Macros Ratio

Protein Fat Carbs
20%
4%
76%
100 g ▼

Macro Nutrients

Okra
Energy33 kcal
1.14%
Raw Okra has 33 kcal of Energy per 100 grams, which is 1.14% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.19 g
0.2%
Raw Okra has 0.19 g of Fat per 100 grams, which is 0.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.026 g
0.081%
Raw Okra has 0.026 g of Saturated Fat per 100 grams, which is 0.081% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.001 g
0.063%
Raw Okra has 0.001 g of Omega 3 per 100 grams, which is 0.063% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.026 g
0.15%
Raw Okra has 0.026 g of Omega 6 per 100 grams, which is 0.15% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Okra has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate7.45 g
5.73%
Raw Okra has 7.45 g of Carbohydrate per 100 grams, which is 5.73% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars1.48 g
2.04%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Okra has 1.48 g of Sugars per 100 grams, which is 2.04% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0.57 g
0.79%
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Raw Okra has 0.57 g of Fructose per 100 grams, which is 0.79% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0.32 g
%
Raw Okra has 0.32 g of Glucose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.6 g
%
Raw Okra has 0.6 g of Sucrose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber3.2 g
8.42%
Raw Okra has 3.2 g of Fiber per 100 grams, which is 8.42% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein1.93 g
3.45%
Raw Okra has 1.93 g of Protein per 100 grams, which is 3.45% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Okra
Vitamin A36 μg
4%
RAE, retinol activity equivalents
Raw Okra has 36 μg of Vitamin A per 100 grams, which is 4% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.2 mg
16.7%
Thiamine
Raw Okra has 0.2 mg of Vitamin B1 per 100 grams, which is 16.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.06 mg
4.6%
Riboflavin
Raw Okra has 0.06 mg of Vitamin B2 per 100 grams, which is 4.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31 mg
6.25%
Niacin, nicotinic acid, niacinamide
Raw Okra has 1 mg of Vitamin B3 per 100 grams, which is 6.25% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.25 mg
4.9%
Pantothenic acid
Raw Okra has 0.245 mg of Vitamin B5 per 100 grams, which is 4.9% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.22 mg
16.5%
Pyridoxine
Raw Okra has 0.215 mg of Vitamin B6 per 100 grams, which is 16.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B960 μg
15%
Folates and Folic Acid
Raw Okra has 60 μg of Vitamin B9 per 100 grams, which is 15% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Okra has 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C23 mg
25.6%
Ascorbic acid
Raw Okra has 23 mg of Vitamin C per 100 grams, which is 25.6% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Okra has 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.27 mg
1.8%
Tocopherols and Tocotrienols
Raw Okra has 0.27 mg of Vitamin E per 100 grams, which is 1.8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K31.3 μg
26%
Phytomenadione or phylloquinone
Raw Okra has 31.3 μg of Vitamin K per 100 grams, which is 26% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Okra
Calcium82 mg
8.2%
Raw Okra has 82 mg of Calcium per 100 grams, which is 8.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.11 mg
12%
Raw Okra has 0.109 mg of Copper per 100 grams, which is 12% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron0.62 mg
7.75%
Raw Okra has 0.62 mg of Iron per 100 grams, which is 7.75% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium57 mg
13.6%
Raw Okra has 57 mg of Magnesium per 100 grams, which is 13.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.79 mg
34.3%
Raw Okra has 0.788 mg of Manganese per 100 grams, which is 34.3% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus61 mg
8.7%
Raw Okra has 61 mg of Phosphorus per 100 grams, which is 8.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium299 mg
8.8%
Raw Okra has 299 mg of Potassium per 100 grams, which is 8.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.7 μg
1.27%
Raw Okra has 0.7 μg of Selenium per 100 grams, which is 1.27% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium7 mg
0.47%
Raw Okra has 7 mg of Sodium per 100 grams, which is 0.47% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.58 mg
5.27%
Raw Okra has 0.58 mg of Zinc per 100 grams, which is 5.27% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water89.6 g
2.42%
Raw Okra has 89.58 g of Water per 100 grams, which is 2.42% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 grams of Raw Okra:
Minerals in 100 grams of Raw Okra:
Macronutrients in 100 grams of Raw Okra:



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