Food Info

Menu
Select from foods

Nutrients in 100 calories of Okra

Raw Okra (Abelmoschus esculentus).

Weight per 100 Calories

Okra
303g

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

Macros Ratio

Protein Fat Carbs
20%
4%
76%
100 kcal ▼

Macro Nutrients

Okra
Energy100 kcal
3.45%
Raw Okra has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.58 g
0.59%
Raw Okra has 0.57575757575758 g of Fat per 100 calories, which is 0.59% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.079 g
0.25%
Raw Okra has 0.078787878787879 g of Saturated Fat per 100 calories, which is 0.25% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.003 g
0.19%
Raw Okra has 0.003030303030303 g of Omega 3 per 100 calories, which is 0.19% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.079 g
0.46%
Raw Okra has 0.078787878787879 g of Omega 6 per 100 calories, which is 0.46% 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 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate22.6 g
17.4%
Raw Okra has 22.575757575758 g of Carbohydrate per 100 calories, which is 17.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars4.5 g
6.2%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Okra has 4.4848484848485 g of Sugars per 100 calories, which is 6.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose1.73 g
2.4%
≤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 1.7272727272727 g of Fructose per 100 calories, which is 2.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0.97 g
%
Raw Okra has 0.96969696969697 g of Glucose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose1.8 g
%
Raw Okra has 1.8181818181818 g of Sucrose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber9.7 g
25.5%
Raw Okra has 9.6969696969697 g of Fiber per 100 calories, which is 25.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein5.85 g
10.4%
Raw Okra has 5.8484848484848 g of Protein per 100 calories, which is 10.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Okra
Vitamin A109 μg
12%
RAE, retinol activity equivalents
Raw Okra has 109.09090909091 μg of Vitamin A per 100 calories, which is 12% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B10.61 mg
50.5%
Thiamine
Raw Okra has 0.60606060606061 mg of Vitamin B1 per 100 calories, which is 50.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1
Vitamin B20.18 mg
14%
Riboflavin
Raw Okra has 0.18181818181818 mg of Vitamin B2 per 100 calories, which is 14% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2
Vitamin B33.03 mg
19%
Niacin, nicotinic acid, niacinamide
Raw Okra has 3.030303030303 mg of Vitamin B3 per 100 calories, which is 19% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.74 mg
15%
Pantothenic acid
Raw Okra has 0.74242424242424 mg of Vitamin B5 per 100 calories, which is 15% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.65 mg
50%
Pyridoxine
Raw Okra has 0.65151515151515 mg of Vitamin B6 per 100 calories, which is 50% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9182 μg
45.5%
Folates and Folic Acid
Raw Okra has 181.81818181818 μg of Vitamin B9 per 100 calories, which is 45.5% 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 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12
Vitamin C69.7 mg
77.4%
Ascorbic acid
Raw Okra has 69.69696969697 mg of Vitamin C per 100 calories, which is 77.4% 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 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D
Vitamin E0.82 mg
5.45%
Tocopherols and Tocotrienols
Raw Okra has 0.81818181818182 mg of Vitamin E per 100 calories, which is 5.45% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K95 μg
79%
Phytomenadione or phylloquinone
Raw Okra has 94.848484848485 μg of Vitamin K per 100 calories, which is 79% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Okra
Calcium248 mg
25%
Raw Okra has 248.48484848485 mg of Calcium per 100 calories, which is 25% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.33 mg
36.7%
Raw Okra has 0.33030303030303 mg of Copper per 100 calories, which is 36.7% 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
Iron1.88 mg
23.5%
Raw Okra has 1.8787878787879 mg of Iron per 100 calories, which is 23.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium173 mg
41%
Raw Okra has 172.72727272727 mg of Magnesium per 100 calories, which is 41% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.4 mg
104%
Raw Okra has 2.3878787878788 mg of Manganese per 100 calories, which is 104% 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
Phosphorus185 mg
26.4%
Raw Okra has 184.84848484848 mg of Phosphorus per 100 calories, which is 26.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium906 mg
26.6%
Raw Okra has 906.06060606061 mg of Potassium per 100 calories, which is 26.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2.12 μg
3.86%
Raw Okra has 2.1212121212121 μg of Selenium per 100 calories, which is 3.86% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium21.2 mg
1.4%
Raw Okra has 21.212121212121 mg of Sodium per 100 calories, which is 1.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.76 mg
16%
Raw Okra has 1.7575757575758 mg of Zinc per 100 calories, which is 16% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water271 g
7.34%
Raw Okra has 271.45454545455 g of Water per 100 calories, which is 7.34% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Raw Okra:
Minerals in 100 calories of Raw Okra:
Macronutrients in 100 calories of Raw Okra:



Compare Raw Okra with: