Calories in Okra: Per 100 g, Per Serving & Nutrition Facts
33 kcal (138 kJ) per 100 g · P/F/C 1.9/0.2/7.5 g
Serving (100 g) — 33 kcal (138 kJ) · Nutri-Score A
Figures are for: Okra, raw
Per 100 g: sugar: low saturated fat: low salt: low fiber: medium
Is okra healthy?
Yes. On its nutrient profile, okra is a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Low in calories: 33 kcal per 100 g.
- Counts toward your fruit and vegetables: a 100 g serving is 25% of the 400 g a day the WHO advises.
A typical serving is 100 g: 33 kcal, 1.9 g protein, 0.2 g fat and 7.5 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on September 30, 2026. The short food description was written by our language model (AI) — how we check the text.
Okra pods release a slippery gel that thickens soups like gumbo. They're low in calories and a source of fiber.
How many calories in okra: per 100 g and per serving
| Nutrient | Per 100 g | Serving: 100 g |
|---|---|---|
| Calories | 33 kcal | 33 kcal |
| Energy (kilojoules) | 138 kJ | 138 kJ |
| Protein | 1.9 g | 1.9 g |
| Fat | 0.2 g | 0.2 g |
| incl. saturated | 0 g | 0 g |
| Total carbohydrates | 7.5 g | 7.5 g |
| incl. sugars | 1.5 g | 1.5 g |
| incl. fiber | 3.2 g | 3.2 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
Values per 100 g come from a single record of an open food composition table: USDA FoodData Central, FDC ID 169260, “Okra, raw” — the measured composition of this exact food, not an average across tables. Rounded. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label; salt is sodium × 2.5. Table licenses are on the data sources page.
protein 29%fat 7%carbs 64%
Vitamins and minerals in okra
Per 100 g, the standouts are manganese — 0.79 mg, 34% of the Daily Value; vitamin K — 31 mcg, 26% of the Daily Value; vitamin C — 23 mg, 26% of the Daily Value.
| Nutrient | Per 100 g | Serving: 100 g | % DV |
|---|---|---|---|
| Vitamin A | 36 mcg | 36 mcg | 4% |
| Vitamin C | 23 mg | 23 mg | 26% |
| Vitamin K | 31 mcg | 31 mcg | 26% |
| Thiamin (B1) | 0.2 mg | 0.2 mg | 17% |
| Riboflavin (B2) | 0.06 mg | 0.06 mg | 5% |
| Niacin (B3) | 1 mg | 1 mg | 6% |
| Vitamin B6 | 0.22 mg | 0.22 mg | 13% |
| Folate (B9) | 60 mcg | 60 mcg | 15% |
| Potassium | 299 mg | 299 mg | 6% |
| Calcium | 82 mg | 82 mg | 6% |
| Magnesium | 57 mg | 57 mg | 14% |
| Phosphorus | 61 mg | 61 mg | 5% |
| Iron | 0.62 mg | 0.62 mg | 3% |
| Zinc | 0.58 mg | 0.58 mg | 5% |
| Copper | 0.11 mg | 0.11 mg | 12% |
| Manganese | 0.79 mg | 0.79 mg | 34% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Okra, raw” (FDC ID 169260, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Okra calories by weight, 50–300 g
150 g of okra has 50 calories and 200 g has 66. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 17 | 1 / 0.1 / 3.8 | 1.6 |
| 100 g — typical serving | 33 | 1.9 / 0.2 / 7.5 | 3.2 |
| 150 g | 50 | 2.8 / 0.3 / 11 | 4.8 |
| 200 g | 66 | 3.8 / 0.4 / 15 | 6.4 |
| 250 g | 83 | 4.8 / 0.5 / 19 | 8 |
| 300 g | 99 | 5.7 / 0.6 / 23 | 9.6 |
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Okra: more nutrition highlights
It has 3.2 g of fiber per serving — roughly 13% of the 25 g a day most adults fall short of.
Okra: swaps and alternatives
No need to swap: okra already gets grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 1.5 g (red is over 22.5 g), saturated fat 0 g (over 5 g) and salt 0 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 100 g, a typical serving of okra.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Okra | A | 33 | 1.9 | 3.2 |
| Carrots | A | 35 | 1.3 | 2.4 |
| Broccoli | A | 35 | 2.4 | 3.3 |
| Green Beans | A | 35 | 1.9 | 3.2 |
Okra vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Cauliflower | 25 | 1.8 / 0.5 / 4.8 |
| Bell Pepper | 27 | 1.3 / 0.1 / 7.2 |
| Spaghetti Squash | 27 | 0.7 / 0.3 / 6.5 |
| Pumpkin | 32 | 1 / 0.1 / 7.5 |
| Okra | 33 | 1.9 / 0.2 / 7.5 |
| Brussels Sprouts | 37 | 2.6 / 0.5 / 7.1 |
| Onion | 41 | 1.4 / 0.2 / 9.9 |
FAQ
How many calories are in 100 g of okra?
100 g of okra has 33 calories, with 1.9 g protein, 0.2 g fat and 7.5 g carbohydrates (3.2 g fiber).
How many calories are in a serving of okra?
A 100 g serving has 33 calories: 1.9 g protein, 0.2 g fat and 7.5 g carbs.
What are the macros of okra?
Per 100 g: 1.9 g protein, 7.5 g carbs and 0.2 g fat. By calories that's about 29% protein, 64% carbs and 7% fat.
What vitamins and minerals are in okra?
Per 100 g, okra is richest in manganese (0.79 mg, 34% DV), vitamin K (31 mcg, 26% DV), vitamin C (23 mg, 26% DV) — from USDA FoodData Central record 169260.
How much fiber is in okra?
100 g of okra has 3.2 g of fiber — 13% of the 25 g a day the WHO recommends.