Nutrients in 500 calories of Okra

Raw Okra (Abelmoschus esculentus).

Weight per 500 Calories

Okra

1515g

Raw Okra has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

20%

76%

500 kcal ▼

Macro Nutrients

Okra

Energy500 kcal

17.2%

Raw Okra has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.88 g

2.97%

Raw Okra has 2.8787878787879 g of Fat per 500 calories, which is 2.97% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.39 g

1.23%

Raw Okra has 0.39393939393939 g of Saturated Fat per 500 calories, which is 1.23% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.015 g

0.95%

Raw Okra has 0.015151515151515 g of Omega 3 per 500 calories, which is 0.95% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.39 g

2.3%

Raw Okra has 0.39393939393939 g of Omega 6 per 500 calories, which is 2.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Okra has 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate113 g

87%

Raw Okra has 112.87878787879 g of Carbohydrate per 500 calories, which is 87% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars22.4 g

31%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Okra has 22.424242424242 g of Sugars per 500 calories, which is 31% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose8.64 g

12%

≤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 8.6363636363636 g of Fructose per 500 calories, which is 12% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose4.85 g

Raw Okra has 4.8484848484848 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose9.1 g

Raw Okra has 9.0909090909091 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber48.5 g

128%

Raw Okra has 48.484848484848 g of Fiber per 500 calories, which is 128% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein29.2 g

52.2%

Raw Okra has 29.242424242424 g of Protein per 500 calories, which is 52.2% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Okra

Vitamin A545 μg

60.6%

RAE, retinol activity equivalents

Raw Okra has 545.45454545455 μg of Vitamin A per 500 calories, which is 60.6% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B13.03 mg

253%

Thiamine

Raw Okra has 3.030303030303 mg of Vitamin B1 per 500 calories, which is 253% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.91 mg

70%

Riboflavin

Raw Okra has 0.90909090909091 mg of Vitamin B2 per 500 calories, which is 70% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B315 mg

95%

Niacin, nicotinic acid, niacinamide

Raw Okra has 15.151515151515 mg of Vitamin B3 per 500 calories, which is 95% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B53.7 mg

74.2%

Pantothenic acid

Raw Okra has 3.7121212121212 mg of Vitamin B5 per 500 calories, which is 74.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B63.26 mg

251%

Pyridoxine

Raw Okra has 3.2575757575758 mg of Vitamin B6 per 500 calories, which is 251% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9909 μg

227%

Folates and Folic Acid

Raw Okra has 909.09090909091 μg of Vitamin B9 per 500 calories, which is 227% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Okra has 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C348 mg

387%

Ascorbic acid

Raw Okra has 348.48484848485 mg of Vitamin C per 500 calories, which is 387% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Okra has 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E4.1 mg

27.3%

Tocopherols and Tocotrienols

Raw Okra has 4.0909090909091 mg of Vitamin E per 500 calories, which is 27.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K474 μg

395%

Phytomenadione or phylloquinone

Raw Okra has 474.24242424242 μg of Vitamin K per 500 calories, which is 395% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Okra

Calcium1242 mg

124%

Raw Okra has 1242.4242424242 mg of Calcium per 500 calories, which is 124% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.65 mg

184%

Raw Okra has 1.6515151515152 mg of Copper per 500 calories, which is 184% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron9.4 mg

117%

Raw Okra has 9.3939393939394 mg of Iron per 500 calories, which is 117% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium864 mg

206%

Raw Okra has 863.63636363636 mg of Magnesium per 500 calories, which is 206% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese12 mg

519%

Raw Okra has 11.939393939394 mg of Manganese per 500 calories, which is 519% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus924 mg

132%

Raw Okra has 924.24242424242 mg of Phosphorus per 500 calories, which is 132% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4530 mg

133%

Raw Okra has 4530.303030303 mg of Potassium per 500 calories, which is 133% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium10.6 μg

19.3%

Raw Okra has 10.606060606061 μg of Selenium per 500 calories, which is 19.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium106 mg

7.07%

Raw Okra has 106.06060606061 mg of Sodium per 500 calories, which is 7.07% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc8.8 mg

80%

Raw Okra has 8.7878787878788 mg of Zinc per 500 calories, which is 80% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1357 g

36.7%

Raw Okra has 1357.2727272727 g of Water per 500 calories, which is 36.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Okra:

500 calories of Okra has outstanding amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K.
It is an excellent source of Vitamin A, Vitamin B2, Vitamin B5 and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Raw Okra:

500 calories of Okra has outstanding amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It is an excellent source of Zinc.
It also has a good amount of Selenium and Sodium.

Macronutrients in 500 calories of Raw Okra:

500 calories of Okra has outstanding amounts of Carbohydrate and Fiber.
It is an excellent source of Sugars and Protein.
It also has a good amount of Fructose.
This vegetable has some Fat.
While 500 calories of product has trace amounts of Saturated Fat, Omega 3 and Omega 6, it has no Glucose and Sucrose.

Compare Raw Okra with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 500 calories of Okra

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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